Is HIIT The Secret To Weight Loss?

Is HIIT The Secret To Weight Loss?

HIIT training has become a popular method for weight loss over the traditional steady state cardio. HIIT training or "High Intensity Interval Training" is a method where short bursts of high intensity exercise are mixed with lower intensity "rest periods". Often this is done with a mix of resistance training and aerobic training. It can also be done with only resistance or only aerobic training, with the most popular option being purely aerobic. A great example of this is the 4x4 method, which can be used when running, biking, swimming, rowing, etc. In the 4x4 method, you will do 4 minutes of 85-95% maximum heart rate aerobic training and 4 minutes of 60% maximum heart rate aerobic training for 4 rounds. Be sure to warm up and cool down before performing the 4x4 training method.
 

Why is HIIT so great?

The main reason why HIIT is a great tool is TIME. We feel we do not have the time it takes to burn sufficient calories through steady state cardio. HIIT allows us to burn the same amount of calories as steady state cardio but in much less time. Some other benefits of HIIT are better muscle retention than steady state cardio, longer caloric burn after HIIT, increase in speed and strength depending on the type of HIIT, lower blood pressure, and increased heart health.

Here is the issue, HIIT training isn’t magic and HIIT alone won't melt off the pounds. In the end, burning 300 calories using steady state cardio in an hour or burning 300 calories using HIIT training in 20 minutes can be undone by 1 SLICE OF PIZZA! Don’t forget that it is much harder to expend calories than it is to take them in. Use diet as your number one tool to lose fat and exercise as an assistant to help burn calories. That way, you can eat a few more calories and improve your health and performance.

For more information, take a deeper look into the resources:

• https://www.ntnu.edu/cerg/advice

• https://cergntnu.wordpress.com/2011/10/25/4x4/

• https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

• https://www.clubindustry.com/fitness-studies/new-research-highlights-benefits-risks-hiit-training

• https://www.npr.org/sections/health-shots/2016/11/08/501017547/is-high-intensity-interval-training-the-fast-track-to-health

• https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12532



PAP training

Not seeing performance

increases? Try PAP

Training!

What is PAP training? Post Activation Potential training also known as complex training is a method that is used to increase power and performance. To make it as simple as possible, performing a lift such as back squat at 90% of maximal effort for 3 reps and following that directly with 40 yard sprint. This contrast of heavy weight to bodyweight exercise plays a role in increasing performance and should show an increase in the speed of the sprint over time.

Studies have shown athletes such as soccer players increasing their kick performance or cyclist increasing their riding speed using PAP training. For more information on PAP training check out this article by Tom Whipple HERE or this article by Julian Lim HERE.

Interested in working with a trainer that can use techniques like these to help you reach your goals? You can contact us to get set up with a consultation with one of our trainers! Just send an email HERE with your fitness goals and we can get you in contact with the trainer that best fits your needs!