RIVAL FIT TIP: RIVAL HIIT

Posted June 10, 2016

In our previous post we highlighted the importance and benefits of strength training as your primary fitness effort. There is also a need for cardiovascular exercise, or ‘cardio’. Many people run, bike or walk for this exercise. Such activities have value as cardio, but there is much evidence that interval training is a far superior way to exercise your heart and lungs, as well as lean you out.
Exercise physiologists at one time believed that steady state, low intensity cardio was superior for fat loss. Exercise protocols became based on percentages of your max heart rate. It is true that you burn fat at sustained low intensity exercise. However, at higher intensities, you are burning far more. In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.
High Intensity Interval Training (HIIT) means alternating between intervals of intense exercise and rest, or low intensity exercise. There are numerous programming options. An example would be lunges for 40 seconds, then holding a plank for 20 seconds, and repeat.
Even more valuable, are the calories you burn when you have finished a well-designed HIIT session. When you have finished your workout, your metabolism remains elevated for 24 hours and more (known as EPOC, or excess-post exercise oxygen consumption). Steady state cardio on a treadmill does not have this extended benefit.
Additional benefits to High Intensity Interval Training besides serious fat burn that include:
  1. Increased aerobic capacity
  2. Improved insulin sensitivity
  3. Anabolic – you can build or tone muscle, rather than consuming it, as often happens with long bouts of steady state cardio.
At Rival Fitness, we want you to fully benefit from HIIT cardio. Once you have maximized the benefits of strength training in your fitness week, add in our HIIT classes, including Tabata, Triple Threat, Rival Row, and Kettlebell Conditioning. You will tone and build lean muscle, burn more fat, and have fun.
  1. Impact of exercise intensity on body fatness and skeletal muscle metabolism” Metabolism, vol. 43, no. 7, pp. 814-818, 1994
  2. Talanian JL, Galloway SD, Heigenhauser GJ, Bonen A, Spriet LL. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. J Appl Physiol. 2007;102(4):1439-47.
  3. Why your workouts should be high intensity

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