Most women believe that in order to lose fat they must do long aerobic sessions. The truth is there is a much more effective way to lose fat that requires less time - which is a precious commodity for working or stay-at-home mothers.
High-intensity interval training (HIIT) can be done in only 20 minutes and will have a greater effect on your overall fat loss goals. HIIT is short bursts of intensity followed by short rest periods. HIIT cardio will help you lose 9 times more fat than those who train the traditional way of
doing low - moderate intensity for 20-60 minutes.
Here are 5 reasons you should use HIIT's in your weight loss program:
1. Longer Fat Burning Effect (Afterburn)
There have been many scientific case studies that show that using high-intensity short intervals for training results in EPOC (Excess Post Oxygen Consumption) levels remaining at a high level for several hours longer than regular low-intensity aerobic activity. A higher EPOC level means you keep burning calories at an increased rate after a workout.
Regular low-intensity cardio sessions only burn fat while you are doing the exercise. After you stop calorie burning stops. Steady-state cardio just allows you to become more and more efficient at burning calories so you burn less and less each time for the same effort.
This is not going to be very effective in the long run because your body will adapt to this amount of physical activity very quickly. You will end up needing to increase the amount of time you are doing these sessions to continue to see results. This is not a very efficient means of weight loss.
2. No Loss of Hard Earned Muscle
Low-intensity intervals for weight loss is synonymous with muscle loss. During high-intensity exercise muscle is spared at the expense of other tissues if there is a need for it because it offers the stimulus necessary to tell the body it requires muscle. This is the body's way to protect itself against stress, and exercise is a stressor.
When a muscle is taken to failure, an alarm goes off, telling the body it's in danger and it must do something to protect itself. Therefore, the muscle will be protected at the expense of fat.
Low-intensity intervals may cause weight loss. However, in addition to fat, the muscle can be lost. The alarm system that signals the body to spare muscle is not present. Your resistance is often not intense enough to trigger the body's protective alarm. Look at the bodies of marathon runners versus sprinters. Marathoners look almost emaciated while sprinters are lean and muscular. Which would you prefer to
look like?
Losing muscle is the complete opposite of what you want to do to lose weight. Your focus should be on gaining more muscle because the muscle will burn fat during our resting periods.
3. Less Chance of Injury
Doing long continuous cardio sessions day after day puts a lot of stress on our joints. Over time, you will find many people have problems with overuse injuries in their knees, ankles, and backs. Continuous loss of muscle will also cause an increase in the risk of osteoporosis.
4. Takes Less Time - More Bang For Your Buck.
HIIT sessions take only 20 minutes. This is great for the time-crunched person who needs to get in and out of the gym quickly. With all the benefits of high interval training, why would you waste your most valuable commodity - your precious time?
5. Can Be Done With a Variety of Equipment
High-intensity intervals can be done on elliptical trainers, recumbent bikes, treadmills, stair climbers, or even outside jogging and walking (for the very beginner). You can also use kettlebells, bodyweight squats, bodyweight lunges, or jump ropes. You are limited only by your imagination.
Save wear and tear on your body and increase your fat loss engines with high-intensity interval training. Not only will you begin to see significant changes in your body, but you will also have more time to spend with your family.
Sample HIIT Workout using your choice of exercise equipment:
5 minute warm-up at about 40% intensity level.
Follow with 3 rounds of the following:
1 min. at 70-80% intensity level
2 min. at 50% intensity level
Finish with 5 minutes of cool down at a leisurely pace.