Do you need to get HIIT? We think you do, JUICEBOSS HQ style
It is common sense that physical activity and exercise is good for your overall health and wellness. The problem is that common sense is not always that common. (You have my permission to use that line when appropriate). It is no surprise that statistics shows only 13% of Americans are truly fit. It is estimated that over 30% of people worldwide don't get enough activity in a day, that means just simply walking around.
A regular and effective fitness regimen is a must in today’s demanding and stressful life. The problem with this fact is that given today’s demanding and stressful life, most people don’t have time.
Never fear oh “I don’t have time to _________” (feel free to fill in the blank). We have your solution, and a fun and effective one. At JUICEBOSS HQ TRAINING, we fully understand and witness the beauty and effectiveness of HIIT.
What is HIIT you ask? It is BOSS!
HIIT stand for High Intensity Interval Training. Much easier to say HIIT right. Kinda cool too. When someone asks why are you looking so great, you can reply, “I HIIT!”
HIIT involves short periods (like 30 seconds) of intense exercise alternated with short recovery periods. One huge advantage of HIIT is that you can get maximum benefits in a short time. Even if you are in a time crunch, you can find 3 or 4 minute to HIIT.
A tremendous amount of research has been done and is being done in regards to HIIT. Here are a few advantages that are being seen:
HIIT is proving to be the most efficient way to exercise and achieve results. A HIIT workout can range from 4 to 40 minutes in length. HIIT is showing to produce health benefits even better than moderate-intensity exercise of twice the duration.
The workouts consist of intense exercise movements followed by easier movements, or even rest, to allow recovery, then repeating the process. We use various activities and exercises to work the entire body for a full functional HIIT workout. Coach Holmes has become a HIIT BEAST.
At home, you could perform HIIT on a stationary bike or elliptical by cycling 30 seconds as fast as possible against high resistance, followed by 30-60 seconds of slow, easy cycling with low resistance. Four to ten rounds of this would complete the workout in minutes instead of hours. We have even devised various levels of home HIIT exercise for our clients to use when they aren’t in our facility.
HIIT involves short periods of vigorous exercise that make your heart rate increase. It is shown to put less overall stress on your heart and provides some other important health benefitsin a shorter period of time.
Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits.
HIIT aids in muscle strength and muscle mass gainsin the important functional core, back and leg muscles. Studies showed that in people who have very little muscle mass, the gains were all over.
You can burn a lot of calories quickly using HIIT. Research shows that HIIT burns 30% more caloriesthan the other forms of exercise in 1/3 the actual exercise time as long distance running and cycling.
I always tell everyone, you don’t burn fat during exercise! You burn it after. HIIT increases your metabolic rateafter you are done exercising.
Several studies have demonstrated HIIT's impressive ability to increase your metabolic rate for hours after the training is finished. The studies showed that HIIT shifts the body's metabolism to using fatfor energy rather than carbohydrates and glycogen. This is beneficial.
Another study showed that just 2 minutes of HIIT increased metabolism over 24 hours. It indicated the 2 minutes was more effective than 30 minutes of steady paced running.
Studies prove that HIIT eliminates fat cells, reducing body fat and waist circumference. Studies are showing that HIIT may be most effective for fat loss, especially in those who are overweight or obese. It even shows loss in visceral fat, which is very unhealthy fat surrounding internal organs.
One very important benefit of HIIT is overall conditioning. Many people suffer oxygen consumption and utilization issues. Oxygen consumption refers to your muscles' ability to use oxygen, and endurance training is typically used to improve your oxygen consumption. Traditionally, this consists of long sessions of continuous running or cycling at a steady rate. However, it appears that HIIT can produce the same or greater benefits in a shorter amount of time. Studies demonstrate that HIIT can improve oxygen consumption more efficiently.
Research has shown that eight weeks of HIIT increased oxygen consumption by about 25%. This means better oxygenation, nutrition and energy production.
A large amount of research indicates that HIIT will reduce heart rate and blood pressure, especially in overweight and obese individuals who suffer with these issues.
Fifty different studies found that HIIT reduces blood sugar levels and improves insulin resistancemore than traditional continuous exercise. Based on this information, it is possible that HIIT is particularly beneficial for those at risk for type 2 diabetes.
If you are interested in the benefits of HIIT, come see us at JUICEBOSS HQ or call us at 210-495-2677 and schedule a free training session to see if our scientific form of training is right for you. We will help devise a training plan that works best for you including home exercise routines that are fast and effective. We are all busy, but not too busy to make our lives BOSS!