With HIIT training, one of the popular workouts, you can burn more fat and provide endurance and strength.
HIIT (High Intensity Interval Training) being implemented by athletics coaches to train good runners. HIIT exercises are performing low and high intensity exercises alternately and in succession. After high intensity workout, the body is strengthened and the fat burning is accelerated.
The main basis of HIIT training is that there are Anaerobic and Aerobic (Oxygen-Free and Oxygen) working sources
In low intensity exercises(LISS), our body uses oxygen to burn carbohydrates, fats and proteins. However, during high intensity exercises(HIIT), oxygen cannot be supplied to the tissues to produce enough energy. Therefore, in low-intensity exercise, you continue to move with oxygen production, but you do not operate the fat stores. On the other hand, when you switch to high intesity training, you switch to oxygen-free training. Thereby, you can use your fat stores as energy resource, which means fat loss. Then, thanks to the "Afterburn Effect", you can burn 10% more calories even after training.
According to the researches, HIIT training reduces fat rates by 2% after 8 weeks. It also showed that women doing sports for 20 minutes, 12 seconds fast, 8 seconds slow (HIIT) loss 6 time more fat agains women doing cardio for 40 minutes in treadmill.
According to the studies of Mayo Clinic scientists published in Cell Metabolism magazine, HIIT cardios increase efficiency of protein usage and decrease the aging:
An equal number of male and female participants were divided into two groups. 18-30 age group and 65-80 age group. They were divided into three groups according to different exercise types that would continue for 12 weeks.
First group: three-day cycling, two-day treadmill walking and HIIT exercises
Second group: Upper and lower body exercises twice a week endurance training
Third group: Combination was performed. Exercise five days a week less cycling than the first group and less weight lifting than the second group.
The results are as follows;
- After 12 weeks, all groups showed improvement.
- In HIIT training, the mitochondrial capacity of the young age group, which aided the body's energy production, was increased by 49% and by 69% in the older age group.
- HIIT group increased insulin sensitivity, decreased risk of diabetes.
- HIIT group increased ribosome activity which helps build proteins that create muscle cells.
As a result of the research Sreekumaran Nair "Exercise, especially high-intensity interval training, improved protein-producing ribosomes, increased protein production, and enriched the amount of protein in the muscles." he said.
Increasing production of proteins that help the cells to produce energy is also effective in reversing age-related cell changes.
From the link below, you can create your own HIIT Program. Let give it a try and make change!