Since your EPOC remains elevated for several hours after HIIT, you continue burning calories even AFTER you’re done exercising (it’s called the afterburn effect). This translates to a higher caloric burn. As a result, your cells needs a larger amount of oxygen to get your heart rate, blood pressure, and body temperature back down. High-intensity interval training requires a high level of exertion. EPOC refers to the amount of oxygen your cells consume in order to restore your body to its pre-exercise state. (Check out this video with functional medicine doctor Dan Kalish, DC, to find out more about how mitochondria affect your health.)Īdditionally, HIIT increases excess post-exercise oxygen consumption (EPOC). The more mitochondria you have, the more efficiently you’re able to break down food for fuel. This is important because mitochondria use oxygen to break down carbs and fat into the energy molecule adenosine triphosphate (ATP). This is important because a higher VO2max translates to better cardiovascular health.Īnother comprehensive review of 65 interventional studies found that HIIT improves several risk factors for heart disease, including blood pressure, waist circumference, body fat, heart rate and blood pressure.Ī number of research studies found that HIIT increases the size and density of mitochondria (the energy powerhouse of your cells). The health benefits surrounding HIIT are nothing short of impressive.Īccording to a meta-analysis of 28 controlled trials, HIIT is more effective than endurance training at increasing VO2max (the maximum amount of oxygen your body consumes during exercise). This interplay between high and low intensity (anaerobic and aerobic exercise) is what ultimately makes high-intensity interval training so effective at burning both calories and fat. In this case, your body has the oxygen it needs to efficiently convert carbs and fat into fuel. However, low-intensity exercise (like walking, sit-ups, or lunges), is aerobic exercise. That’s because your body can’t get enough oxygen to break down carbohydrates and fat for energy. High-intensity exercise (like sprinting, running up stairs, or jumping rope) is anaerobic exercise. HIIT is a great workout because it’s both aerobic and anaerobic. A typical workout lasts between 10 and 30 minutes, though it’s possible to get a full workout in just 1 minute. That number drops to about 40-50% during the recovery period.īecause HIIT workouts can be so physically challenging, they tend to be much shorter in duration than traditional “cardio”. During these bouts of extreme work, the goal is to reach 80-90% of your max heart rate. In order for a high-intensity interval training workout to be effective, it has to truly be intense: so intense that you shouldn’t be able to talk to someone while you’re doing it. It seems pretty simple, but there is a caveat. The more common ones are 1:1 (30 seconds on, 30 seconds off), 1:2 (30 seconds on 1 minute off), 2:1 (30 seconds on, 15 seconds off), and Tabata style (20 seconds on, 10 seconds off). The ratios between max effort and recovery can vary. HIIT is an umbrella term for workouts that alternate between short bursts of high-intensity exercise (10 to 60 second) and low to moderate intensity recovery periods (10 to 60+ seconds). In this post, I’m going to explain what HIIT is, how it works, why it’s good for you, and share some sample workouts that you can try (if you dare). If you’re not familiar with HIIT, that’s OK. It’s also incredibly effective at improving cardiovascular health, speeding up metabolism, and burning fat. HIIT (high-intensity interval training) is one of the most time efficient ways to exercise.
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