Originally Posted on www.perecruitment.co.uk
It’s spring and that means only one thing, it’s time to create your summer body, for many of us that means dropping some weight or more specifically body fat. There are numerous ways to achieve that body you want but one of he most effective, efficient and popular methods of fat burning involves using H.I.I.T otherwise known as High Intensity Interval Training.
You’ve probably heard about high intensity interval training, but what is it? It involves alternating between a slower pace and a sprint pace for set periods of time. The intervals of slower speeds are there to recuperate and known as active rest in preparation for the next sprint. This method of exercise is significantly more intense and therefore burns more calories in a shorter period of time, in addition to this, because of the intensity of the training session you actually continue burning calories up to 72 hours after you trained unlike traditional cardio. The main reasons for this are the muscle damage, similar to weight training, must be repaired and also a process called EPOC, excess post-exercise oxygen consumption that again requires the body to burn calories well after you finish your training session.
High Intensity Interval Training can be performed in a variety of ways from running on the track, swimming, on the cross-trainer or on the bike just to name a few, as a result you can do it in the way you enjoy most. On top of this you don’t have to slave away for 45 – 60 minutes anymore. Most sessions last between 10 and 25 minutes and a popular method utilizes intervals of 30 second sprints and a 90 second active rest intervals.
Research has shown this form of cardiovascular training to be vastly superior for fat burning with participants losing larger percentages of body fat in comparison to traditional cardiovascular exercise. It has also shown to improve hormone and metabolic functions meaning that you will burn more calories throughout the day. However this session isn’t suitable for everyone and you should always consult your doctor before starting a new exercise routine should you have been away from exercise. As H.I.I.T is very demanding always make sure you have eaten prior to training, doing it on an empty stomach is not very effective and there is no particular benefit to do the session more than 3 times a week - If your doing it right you won’t be able to!
So now you’ve read this why don’t you get off your laptop and give the session a try!
Train Hard and we’ll see you next month!
Arj Thiruchelvam BSc Honours