Why you should be doing HIIT
Part 1 of this series emphasised that the most efficient training method for making changes to your physique is through resistance training and a controlled diet. If you haven’t already read it, you should look into it. Here, in Part 2, we are looking at another important training system that you could implement when looking to change your physique through fat loss.
High Intensity Interval Training (HIIT) Cardio
Most people associate cardio with long, drawn-out periods on a treadmill or stationary bike, grinding it out at a steady intensity for typically 45-60 minutes. This sort of training certainly burns calories and definitely has its place in developing cardiovascular fitness, particularly if you are training for an endurance event/enjoy that sort of thing, but if time is a limiting factor for you, it makes sense to do some HIIT.
The rower is a great piece of gym kit for HIIT.
If you’re not familiar with HIIT, it is a training system that involves structured periods of work and rest within a relatively short time period. For example, you work as hard as possible for a short period of time (30s), recover for a short period by reducing your intensity, or stopping altogether (1 minute), and then work hard for another short period. You continue this cycle for 20 minutes to half and hour and your cardio workout is done!
Why do HIIT?
Some research suggests that HIIT is more effective than steady state cardio at burning fat as it elevates your metabolism more and for a longer duration. Let’s take a quick look at some of the research:
One study compared 20 weeks of endurance training against 15 weeks of interval training and found that the group that participated in interval training showed 9 times greater loss in subcutaneous adiposity (body fat) than the endurance group.
Another study followed a similar setup but over a shorter eight-week time frame. Those involved in the HIIT program averaged a drop in 2% body fat over the eight-week period while those that underwent the steady state cardio saw almost no drop in body fat at all.
In a recent study, a group of females who followed a 20 minute HIIT programme consisting of eight second sprints followed by 12 seconds of rest, lost six times more bodyfat than a group following a 40 minute programme of steady state cardio.
Anecdotally, I have seen excellent results with my clients using HIIT as a part of their programmes. One of my current clients has recently achieved an astonishing 5% reduction in bodyfat in 4 weeks, while retaining the same level of muscle mass.
Don't think that you need a gym to do HIIT. Sprint intervals will do a great job of shedding fat.
Let’s be clear, to get these benefits you need to be working hard – you should be breathing heavily, sweating and generally feel exhausted by the end of the high intensity sections. This sort of intense training produces EPOC (Excess Post-Exercise Oxygen Consumption) - which means that the body burns more calories following the workout due to a rise in resting metabolism. The HIIT is much tougher on the body and therefore it requires more calories to repair itself afterwards. If done properly, you can smash your training hard for 20 minutes and be burning fat for the rest of the day.
In a nutshell, harder, shorter training can work just as well as (or even better than) easier, longer training for fat loss. HIIT cardio will achieve results in substantially less time when compared with traditional steady state cardio. You can spend less time exercising and get better fat loss results.
If you are interested in serious fat loss results and a HIIT programme that is specific to your needs and preferences, get in touch via the contact form.
Anthony
References
- Cosgrove, A ‘The Hierarchy of Fat Loss’ (2007)
- Donnelly, J.E et al. ‘Is Resistance Training Effective for Weight Management?’ Evidence-Based Preventive Medicine (2003) 1(1): 21-29
- King, J.W. A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese premenopausal women (thesis). East Tennessee State University, 2001.
- Trapp, E.G., Boutcher, S.H. Fat loss following 15 weeks of high-intensity, intermittent cycle ergometer training. Obesity Reviews 341, 2006.
- Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8