Three Important Facts About High Intensity Interval Training
Fitness | June 06, 2014
High Intensity Interval Training (HIIT) is defined as short, anaerobic bursts of exercise followed by a brief rest. A typical session of HIIT usually takes about fifteen to twenty minutes. Sound familiar? As many of you already know, the HIIT philosophy is a big part of the ZGym. HIIT is now proven to be one of the most effective methods to get in shape and to improve athletic performance. Some of you may have heard of HIIT, but may not know why we focus on it at the ZGym and why it’s one of the most beneficial and important ways to train and exercise. Here are three reasons (out of so many more) why the ZGym provides such great results:
Efficiency – HIIT is incredibly time-efficient, especially with our busy schedules. Most of you know the Zgym workouts are only fifteen to twenty minutes long. The intensity of HIIT demands such short workouts rather than long, often boring workouts that can take anywhere from one to two hours. These longer, less intense workouts often yield poor results by comparison and are not nearly as efficient regarding time and energy output.
Cardiovascular Benefits – HIIT workouts not only increase one’s aerobic capacity, it also increases one’s anaerobic capacity. By comparison, jogging alone only increases one’s aerobic capacity, not one’s anaerobic capacity. Interestingly enough, a recent study indicates a 14% increase in aerobic capacity from six weeks of HIIT whereas six weeks of jogging alone in the same study provided only a 9% increase in aerobic capacity. More importantly, the same study showed virtually no improvement in one’s anaerobic capacity from jogging alone, while HIIT provided an incredible 28% improvement in one’s anaerobic capacity.
Burning Fat and Building Muscle – HIIT workouts blast your metabolism and actually burn more fat and calories compared to steady-state aerobic activity such as running or cycling. In fact, HIIT continues to burn fat even after working out. According the Journal of Applied Physiology, women demonstrated a 30% increase in fat oxidation (a key indicator in fat loss) after performing seven HIIT workouts over a two-week period. HIIT also triggers human growth hormone (HGH), a key component for building muscle.
Private Member |
so…let’s go ! even if today is a yoga inspired day 😉
Private Member |
Hello!
I’ve been following you within a couple of years and I have an HIIT ‘nutrition’ doubt: what is your opinion on HIIT workouts in fasted states – with no food intake for periods longer than 12h/16h?
Does the fat-loss ratio and epoc effect prevails over the muscle mass burning?
Thanks in advance.
Private Member |
Zuzka, ZGYM really delivered result for me. I have been working out with you since you were in Body Rock team. Now, I am a member of ZGYM. I absolutely love your work out! I receive compliments on my shape quite often. Just the other day, a lady told me that I am in great shape and she asked me if I am a fitness trainer : )
I am so glad that I discovered your workout. Thank you so much Zuzka!
Private Member |
does it OK to do workouts from ZGYM and running 3 times in week ??
Private Member |
can not wait to get up tomorrow morning and do hiit workout. I am just in love with it. I have reinvented my garage into exercising studio. I feel awesome after each workout. Thank you for your great videos, Zuzka!!!
Private Member |
I agree with burning fat and not muscle. I have been doing HIIT weight loss workout and I can see the difference. Love doing HIIT workouts.