Why intervals burn fat

The key is to push through the high-intensity intervals and lower your heart-rate during the low-intensity intervals. All-out sprinting on an inclined treadmill is riskier than jogging steadily, so stay focused during your HIIT sessions.

This demanding training method needs complete concentration from your mind and your body - no weak sauce. What makes HIIT training so effective as a fat burner is that it produces excess post-oxygen consumption, a. A study performed by Jeffrey W. Meaning: the fat-burning party isn't over once you step off the treadmill - it keeps going and going and going!

Another study by M. Sanchez Pacheco found that rats which performed high-intensity exercises lost more fat than the rats which performed low-intensity exercise. Many research studies found that long endurance activities like marathon running can cause muscle catabolism, or the breakdown of muscle tissue. Muscle catabolism can sometimes last up to 7 days after the endurance activity takes place.

HIIT training on the other hand, can help increase speed, power, endurance and metabolic rate, helping you burn fat faster. High-intensity interval training is a very efficient way to exercise, and may help you burn more calories than you would with other forms of exercise. Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise. Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time.

These benefits include lower body fat, heart rate and blood pressure. HIIT may also help lower blood sugar and improve insulin sensitivity. So, if you are short on time and want to get active, consider trying high-intensity interval training. High intensity interval training can produce amazing results.

Short bursts of high-intensity interval training can lead to optimal performance and health benefits in just 10 minutes a day, according to a new….

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Top 10 Healthy Cuisines from Around the World. Medically reviewed by Amy Richter, RD. The trendy fitness regimen high-intensity interval training, or HIIT, epitomizes this feeling. HIIT promises the best workout in the least amount of time. Runners have used interval training for more than years , alternating between sprints and jogging to improve their endurance.

In , the seven-minute workout , popularized by the New York Times, appeared on the scene, and by , the one-minute workout. But there are some important nuances scientists have learned about HIIT that have gotten lost in the hype. Here are six basic questions about HIIT, answered. HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training.

To be clear, most of the interval workouts researchers have studied focus solely on aerobic exercise. What differentiates HIIT or SIT from the steady-state, continuous types of exercise — jogging at an even pace or walking, for example — is the intervals, those periods of heart-pounding intensity. If you want to try it, you can simply take a HIIT class, or run or even walk in a way that involves higher-speed and higher-incline bursts.

It involves a warmup, followed by four four-minute intervals again, where your heart rate reaches past 80 percent of its maximum capacity , each interspersed with a three-minute recovery period, and finished off with a cool-down. And you can substitute jogging with other aerobic exercises, such as biking or swimming. The whole routine should take 40 minutes. A shorter, and also heavily studied, example of an interval routine is the by-1 , which involves 10 one-minute bursts of exercise each followed by one minute of recovery.

The single most well-established benefit of interval training has to do with heart health. Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise. Consider this SIT study , in which Gibala and his co-authors followed two groups of participants for 12 weeks: One group worked out for 10 minutes including several intervals that added up to one minute , and the other for 50 minutes at a continuous pace.

The most remarkable finding in the study was that the two groups of exercisers saw the same improvement in their oxygen uptake, despite their varying time commitments. In a study , Gibala and his fellow researchers got a group of overweight and obese sedentary adults to do three workouts per week, for a total of 30 minutes of exercise.

Each workout included three second intervals of fast pedaling on an exercise bike.