Exercise is important, we all know that; but some find the monotony of non structured gym memberships gruelling and time consuming. Research has shown that short bursts of heart rate increases over a 30 minute period increases your fat burning metabolism amongst other health benefits. Our resident Melbourne Osteopath, Dr Stephanie Norton-Smith explains…
What is High Intensity Interval Training (HIIT)?
HIIT is structured around periods of unsustainable high intensity cardio activities such as sprinting; followed by recovery periods and/or low cardio intensity activities such as jogging or weight lighting. The peak in heart rate triggers your body to deplete energy stores in the muscles triggering fat metabolism for energy, then lowering the heart rate keeps the body in a fat burning state.
What are the benefits of HIIT?
- Weight loss: HIIT encourages fat metabolism during and two hours post exercise making it very effective and time efficient
- It can increase Muscle growth: There are studies that suggest that incorporating weights into HIIT regimes will increase muscle growth than just doing weights alone.
- HIIT can increase your oxygen levels: Studies have compared short bursts of 20 minutes of HIIT training with 40 minutes of steady cycling; the results showed the oxygen consumption increase of both cohorts were almost identical.
- It decreases blood pressure and heart rate: HIIT has shown an effective decrease in blood pressure and heart in obese/ overweight individuals who suffer from pre-existing high blood pressure.
- It reduces blood sugar levels: HIIT has been found to effectively regulate blood sugar levels due to it nature of depleting muscle glycogen stores and metabolising fat. It also decreases insulin resistance lowering your risk of type two diabetes.
Example of a simple do it at home HIIT program