Whereas there is no instant solution for weight loss, high-intensity interval training (HIIT) is the next best thing. HIIT involves short bursts of extreme energy interposed with brief recovery periods.
HIIT Burns Fat and We Are Glad for That
Although HIIT workouts take much less time than traditional ones, you’ll burn significantly more fat in the process for several reasons.
Excess Post-Oxygen Consumption
HIIT leads to excess post-oxygen consumption (EPOC) over the next 24 hours following the workout. In other words, your body continues to burn fat a full day after you finish exercising. This is because the working muscles need to restore the physiological and metabolic factors of their cells to the levels they were at before you started exercising.
Increase in Fat-Burning Hormones
A HIIT workout leads to a surge in the hormones epinephrine and norepinephrine. These are called fight-or-flight hormones or adrenaline and noradrenaline. The release of these hormones causes fat breakdown from subcutaneous and intramuscular fat stores in a process called lipolysis.
The hormonal release also burns visceral fat. Beta-2 adrenergic receptors on some fat cells bind epinephrine. These receptors are more often present on the deep abdominal fat surrounding internal organs than on subcutaneous fat, leading some research to suggest that HIIT may target these specific sources of particularly-unhealthy fat.
In any case, HIIT can lead to a significant reduction in overall body fat. One study found noticeable results in body weight and percentage of body fat after just 12 weeks of participants practicing HIIT.
Improved Insulin Sensitivity
Without insulin sensitivity, it is much more difficult to burn fat. Any type of exercise that works muscle contractions can stimulate glucose shuttle transporters, but studies have shown that HIIT is particularly effective.
For instance, HIIT may be able to improve insulin sensitivity levels from anywhere from 23 percent to 58 percent after between two to 16 weeks. This is particularly useful for those suffering from insulin resistance, such as diabetics.
How to Add HIIT to Your Workout Routine
HIIT involves exercising using intervals that last anywhere from six seconds to four minutes at around 90 percent of your maximal aerobic capacity. Put in layman’s terms, this means pushing yourself almost to your limit. In between, you take breaks that give you just enough time to recover and return at the same energy level. You can incorporate HIIT into a variety of exercises, although some of the most popular are body weights, plyometrics, and sprints.
If you want to stick with your HIIT routine, though, you need to make it fun.
That’s where LazRfit comes in. No two workouts are ever the same, but they always challenge your body. Best of all, you’ll be too busy competing with others to even notice how hard you are working.