Lose 4lb Each Week Through High Intensity Training

High Intensity Training (HIT) is the latest buzz-word in the fitness and weight loss world, but like many people you may be sceptical as to its benefits. After all, surely it is better to go for a long, slow jog for an hour around the park rather than workout for a measly twenty minutes if you want to lose weight, right? Actually no, it isn’t, and here are the reasons why.

What Is HIT?

The principle behind High-Intensity training is simple. Instead of a long, low intensity cardio workout you exert yourself for short but very intense bursts interspersed with intervals of rest. For example, following a warm-up, run flat out for thirty seconds and then rest for thirty seconds; repeat five or six times and then cool down.

Why Is HIT Great For Weight Loss?

Low intensity cardio workouts burn fat whereas high intensity exercise primarily draw upon carbohydrate stores, so in theory a low intensity exercise session such as a slow jog or power walk is the best way to lose weight. However, it isn’t that simple. In practice both types of exercise burn a mixture of fat and carbohydrate, but calorie burn doesn’t just occur during a workout—it continues for the next 24 hours.

Research has shown that HIT has a number of positive weight loss effects:

  • Increased metabolism post-exercise – You will continue to burn calories long after your workout is over
  • Appetite suppression – You won’t feel so hungry after an intense interval session
  • Boosts human growth hormone – Increased levels of HGH mean more calories are burned in the 24 hours after a workout ends

How To Achieve Steady Weight Loss

High intensity interval training sounds pretty easy, but you have to do it right if you want to achieve the maximum weight loss benefit and lose around 4Ibs per week. The key to making HIT work for you is to really push yourself to the limit during the hard sections. Reaching the point where you start throwing up is perhaps pushing it too far, but at the very least you should feel like you can’t continue for another second. Keep your intervals fairly short: a 30 second hard effort followed by a 30 second recovery is good. Repeat five or six times per session, and try and do this workout at least three times per week.

Tip: Vary interval sessions between the treadmill, the elliptical trainer and the stationery bike to improve fat loss and maintain your enjoyment levels.

(Image by Photostock at FreeDigitalPhotos.net)

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Louise Denny (100 Posts)

Louise is a health and fitness writer, with a keen interest in seeking out natural health and beauty remedies to keep herself looking her best! As a journalism graduate with a specific background in online media, Louise writes for numerous online publications covering topics such as management skills, sales techniques, digital marketing strategies, health and fitness and fashion trends to name but a few.


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