I read this today and thought it might convince a few to cross over. Coincidentally, I started HIIT cardio again about 2 weeks ago and the results are definitely apparent.
ISSA’s Cameron Baker Discusses the Benefits of High-Intensity Interval Training
I’ve heard it time and time again. “I want to burn calories and fat but I don’t have the time to spend hours on the treadmill,” or “I really want to get leaner, but I don’t want to lose any muscle that I’ve worked so hard for, what can I do?” This topic can get tricky, but for those of you who share these or similar concerns, I’m here to provide a potential solution for you. By varying the intensity in your cardiovascular exercise, you can significantly boost performance, as well as expunge scores of calories while burning fat without sacrificing lean muscle tissue in the process.
Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity. More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, stair climbing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity. Interval training has been the basis for athletic training routines for years, and is a favorite of coaches worldwide because of its effectiveness in cardiovascular buildup and also its ability to develop more well-rounded athletes. It has now become quite popular in the fitness community because of its scientifically-proven effectiveness at inducing fat loss at a higher rate than through the more typical long duration, moderate intensity cardiovascular training, while simultaneously sparing hard gained lean mass due to its short duration.
The unique aspect of interval training is that it works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy. This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system. Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out.
Angelo Tremblay, PhD, and his colleagues at the Physical Activities Sciences Laboratory, Laval University, Quebec, Canada, challenged the common belief among health professionals that low-intensity, long-duration exercise is the best program for fat loss. They compared the impact of moderate-intensity aerobic exercise and high-intensity interval training on fat loss. (Metabolism, 1994, Vol 43, pp 814-818) They subjected one group to a 20-week endurance training (ET) program, while the other group did a 15-week program including mainly high-intensity interval training (HIIT). As you might expect, the total energy cost of the ET program was substantially greater than the HIIT program. The researchers calculated that the ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skinfold measurements showed that the HIIT group lost more subcutaneous fat. "Moreover," reported the researchers, "when the difference in the total energy cost of the program was taken into account..., the subcutaneous fat loss was ninefold greater in the HIIT program than in the ET program." In short, the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising. Dr. Tremblay and associates essentially discovered that metabolic adaptations resulting from HIIT may lead to a better lipid utilization in the post-exercise state and thus contribute to a greater energy and lipid deficit. It basic terms, the higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods even after you're done training, much more so than if you did low to moderate-intensity endurance exercise. Additionally, Izumi Tabata conducted similar research at the National Institute of Fitness and Sports in Tokyo, Japan, in which he discovered that a protocol consisting of 20 seconds of all-out cycling followed by 10 seconds of moderate cycling for a total of four minutes (8 repeats) was just as effective as forty-five minutes of endurance exercise in terms of aerobic benefits, as well as a much increased anaerobic response.
Interval training isn't appropriate for everyone though. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training. Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results. I’ve provided a few basic examples below of work to rest ratios that can get you on your way.
Incidentally, if you plan to include interval training in your weekly routine, remember that to attain the kind of benefits described you must perform the workouts at a high intensity or to exhaustion. Interval training is about setting a demanding intensity level and working at that level for the prescribed work/rest ratios until you cannot continue. If you do that, you have reached overload and the training will be effective. Without the overload, there is no adaptation.
ISSA’s Cameron Baker Discusses the Benefits of High-Intensity Interval Training
I’ve heard it time and time again. “I want to burn calories and fat but I don’t have the time to spend hours on the treadmill,” or “I really want to get leaner, but I don’t want to lose any muscle that I’ve worked so hard for, what can I do?” This topic can get tricky, but for those of you who share these or similar concerns, I’m here to provide a potential solution for you. By varying the intensity in your cardiovascular exercise, you can significantly boost performance, as well as expunge scores of calories while burning fat without sacrificing lean muscle tissue in the process.
Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity. More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, stair climbing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity. Interval training has been the basis for athletic training routines for years, and is a favorite of coaches worldwide because of its effectiveness in cardiovascular buildup and also its ability to develop more well-rounded athletes. It has now become quite popular in the fitness community because of its scientifically-proven effectiveness at inducing fat loss at a higher rate than through the more typical long duration, moderate intensity cardiovascular training, while simultaneously sparing hard gained lean mass due to its short duration.
The unique aspect of interval training is that it works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy. This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system. Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out.
Angelo Tremblay, PhD, and his colleagues at the Physical Activities Sciences Laboratory, Laval University, Quebec, Canada, challenged the common belief among health professionals that low-intensity, long-duration exercise is the best program for fat loss. They compared the impact of moderate-intensity aerobic exercise and high-intensity interval training on fat loss. (Metabolism, 1994, Vol 43, pp 814-818) They subjected one group to a 20-week endurance training (ET) program, while the other group did a 15-week program including mainly high-intensity interval training (HIIT). As you might expect, the total energy cost of the ET program was substantially greater than the HIIT program. The researchers calculated that the ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skinfold measurements showed that the HIIT group lost more subcutaneous fat. "Moreover," reported the researchers, "when the difference in the total energy cost of the program was taken into account..., the subcutaneous fat loss was ninefold greater in the HIIT program than in the ET program." In short, the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising. Dr. Tremblay and associates essentially discovered that metabolic adaptations resulting from HIIT may lead to a better lipid utilization in the post-exercise state and thus contribute to a greater energy and lipid deficit. It basic terms, the higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods even after you're done training, much more so than if you did low to moderate-intensity endurance exercise. Additionally, Izumi Tabata conducted similar research at the National Institute of Fitness and Sports in Tokyo, Japan, in which he discovered that a protocol consisting of 20 seconds of all-out cycling followed by 10 seconds of moderate cycling for a total of four minutes (8 repeats) was just as effective as forty-five minutes of endurance exercise in terms of aerobic benefits, as well as a much increased anaerobic response.
Interval training isn't appropriate for everyone though. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training. Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results. I’ve provided a few basic examples below of work to rest ratios that can get you on your way.
Incidentally, if you plan to include interval training in your weekly routine, remember that to attain the kind of benefits described you must perform the workouts at a high intensity or to exhaustion. Interval training is about setting a demanding intensity level and working at that level for the prescribed work/rest ratios until you cannot continue. If you do that, you have reached overload and the training will be effective. Without the overload, there is no adaptation.
