Torch fat with’ High Intensity Interval Training’
By Wendy M. Henrichs
Board Certified Chiropractic Pediatrician and Nutrition Counselor
High Intensity Interval Training, or HIIT, is a very efficient type of work out to build endurance, strength and burn fat. You alternate between a high intensity or very fast-paced interval followed by a rest or a low intensity interval. A 2011 study by the American College of Sports Medicine showed that two weeks of high intensity intervals can improve your aerobic capacity as much as six to eight weeks of endurance training. Another study in The Journal of Obesity found that 12 weeks of HIIT reduced body fat and increased muscle mass. There were also substantial reductions in total abdominal trunk and visceral fat, as well as increases in lean body mass and aerobic power. The most surprising aspect of the results was that the subjects’ diets remained the same.
When you look at the body composition of a marathon runner versus a sprinter, what do you see? Sprinters have muscled and lean physiques whereas marathon runners are lankier. If you prefer a sprinters physique and want a work out that is efficient at burning fat, can be done anywhere, improves your heart health, does not require equipment, helps you lose fat not muscle, and increases your metabolism then you may want to try high intensity interval training.
Getting Started – HIIT Basics:
• Pick the type of activity you want to perform; run, row, bike, elliptical, ski, swim, kettlebell swings, burpees, or running in place.
• Pick the length of the high intensity interval (HIIT), remember you will be going all out; choose 20, 30, 45 or 60 seconds.
• Warm up for 5-10 minutes walking at a moderate pace and/or dynamic stretching.
• Start your activity performing two to three minutes at a low to moderate pace.
• Perform the HIIT interval time that you chose.
• Rest for up to one minute performing the activity at a low or slow pace or you can walk in place. Keep moving during your rest period.
• Continue performing the HIIT followed by the rest interval three to five times. If you are in excellent condition you can perform up to 10 intervals.
• Drink plenty of water and cool down with a five-minute walk and 10 minutes of stretching.
• Replenish after your workout with fast acting carbohydrates and protein, such as a banana and peanut butter or something similar. This is very important to restore the glycogen in your muscles, so you have the energy stores available for your next workout.
High Intensity Interval Workouts should not be performed on consecutive days. To get the best results, commit to three days weekly for four weeks. On the off days perform a total body weight training workout or your regular weight training regime. If you really want to amp up your results, eat a clean diet with an abundance of vegetables, lean protein and good fats. You can revisit prior articles for the nutrition aspects of fat loss. You will be leaner, stronger, faster and more fit in no time.
Dr. Wendy Henrichs is a board certified chiropractor and nutrition counselor at Timber Land Chiropractic in Rhinelander. For a complimentary chiropractic, nutrition or lifestyle counseling consultation, visit TimberlandChiropractic.com, Facebook, or call 715-362-4852.