You have probably heard the term already – High Intensity Interval Training – also known as HIIT. High Intensity Interval Training is defined as a workout that alternates between intense bursts of activity and full rest or less-intense activity. It may sound easy, but it is definitely challenging to keep the same level of energy for the entire workout. Want to know why High Intensity Interval training is so effective and popular? Keep reading for additional information.
An example of High Intensity Interval Training is when someone runs as fast as they can for 1 minute and then walks for 2 minutes. They repeat that circuit for 15 minutes. You’re probably staring at your screen saying “That’s it? Only 15 minutes?!” Yes, that’s correct. Research has proven that you can achieve more progress in 15 minutes of interval training then running on the treadmill for an hour.
Also, because the workout accelerates your body’s ability to repair itself, known as human growth hormone, you will burn more fat and calories in the 24 hours after you complete your workout than you would after a run. Human growth hormone is stimulated by High Intensity Interval Training and is bumped up to 450 percent following your workout. Human Growth Hormone is also slows down the aging process, so you get an added benefit of looking younger longer!
The American College of Sports Medicine 2011 study, which was presented at their annual meeting, showed that just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. Another study found that after 8 weeks of doing High Intensity Interval Training participants could bike twice as long, maintaining their same speed, as they could before the study. So you effectively build endurance and boost metabolism with just a few moves over a 15 minute span. Some favorite High Intensity Interval Training moves include jumping jacks, mountain climbers, high knees and burpees – just to name a few.
Another bonus of doing High Intensity Interval Training is that you are more likely to maintain your muscle while losing fat. Cardio does the opposite and can eat away at muscle mass.
To sum this up – High Intensity Interval Training is extremely effective in reaching your fitness goals while also saving you some time and money! Swing by Zip Fitness to talk with our personal trainers about High Intensity Interval Training and how you can get started. While you’re here check out our Chicago, IL area gym facilities, which include everything from weight machines to tanning beds. We hope to see you soon!