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Is HIIT Effective for Weight Loss?
High Intensity Interval Training has become more and more popular over the years. Get this… you don’t need to spend hours in the gym to see results! HIIT has many benefits, but among those is the ability to help with weight loss.Take a look at what High Intensity Interval Training (HIIT) is and how it can help you lose weight regardless of how fit you currently are.
What is High Intensity Interval Training (HIIT)?
High Intensity Interval Training (HIIT) is cardiovascular exercise that alternates high-intensity exercise followed by varied recovery times. According to one of RightFit trainers, High Intensity Interval Training does not have to involve mountain climbers, burpees, or sprints. The more important thing to know is the science in the work to rest ratio versus the exercises involved. Not everyone can or wants to sprint to lose weight. How do you gauge challenging? Well you can use the Rate of Perceived Exertion method (RPE) to help you figure out what is challenging for you. For the RPE (1-10) method, I use the metaphor of, “pretend a lion is chasing you up a hill!” that would be a 10 on a 1-10 scale. Pretend you are gardening, that would be a 1 on a scale from 1-10. You get the picture! (Mighty Mouse) Here’s how she uses HIIT with her clients.
A 20 minute workout of 10 sec work: 30 sec rest interval example is one that would include sprints on a 10 second sprint with 30 seconds of rest (what I do for my elite athletes for tapping into a different energy system.) For my elderly I will have them do intervals with sand-bell slams, pushups, and a lateral ball slam against the wall.– Sarah S.
Why is HIIT effective for weight loss?
Fat burn
The short, intense bursts of exercise will train your body to become more efficient at producing and using energy which results in an increase of your body’s fat-burning potential. The combination of the short high-intensity intervals with the recovery times leads you to burn more calories during your workout.
After burn
According to one of our RightFit trainer, not only are you buring calories during your HIIT workout, but there is an “after burn” effect that is also found in doing HIIT workouts (Thomas C.). It is shown that you continue to burn calories as your body replaces energy and repairs muscle proteins damaged during exercise.
How often should you do HIIT workouts?
Since HIIT workouts are intense, it is recommended that you increase the frequency and intensity of the workouts as your body adapts. But what’s a good starter? We’ll take a look at one of our RightFit trainer’s recommends:
A solid foundation of weight training 2-4 times per week and 1-2 20 minute HIIT session per week is a great goal to reach for.
Working with a personal trainer is great, but working with the right trainer is better. Whether you are looking to lose weight, tone up, or simply improve your quality of life, a RightFit Personal Trainer will help you set and achieve all your fitness goals. You have nothing to lose, and a better life to gain. Start today, take the survey and find your RightFit Personal Trainer.