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Proform Hiit High Intensity Training
In a previous article, we talked about the importance of cardio exercises for weight loss and fat burning, in addition to iron exercises. Cardio, aerobics or aerobic exercises have great benefits for health and weight loss. In this article, we will explain the best type of cardio exercise for weight loss.
proform hiit trainer
Low intensity steady state cardio
Low-intensity cardio or LISS exercises, such as walking, jogging, or slow swimming are good ways to burn calories. The advantage of this type of exercise is that it is easy to perform, especially for the elderly and those with heavy weights. But the disadvantage of the LISS is that the rate of burning calories is low because of its ease. The body burns only about 5 calories per minute of walking. Also, with the passage of time, the body gets used to these exercises and their effectiveness in burning fats and calories decreases. However, I still recommend it because it does not exhaust the body and does not interfere with building muscles, especially when doing it on rest days. However, there is a stronger type of cardio that may work for some people.
Slimming exercises, fat burning exercises, aerobics, cardio, diet
High Intensity Steady State Cardio
High-intensity aerobic exercises such as sprinting, jumping rope and fast swimming burn calories significantly and also consume large amounts of oxygen. But of course, this type of exercise is difficult to do more than two or three minutes continuously. So far, even though I've been jumping rope for 3 years, the most I can do is 5 minutes straight. Also, this type of exercise is not suitable for overweight people, due to the heavy load on their joints and back.
The best exercises for weight loss are HIIT
High Intensity Interval Training is the exchange between two cardio phases: a high-intensity phase and a low-intensity phase. For example, a person would run at full speed for 30 seconds, then walk or jog lightly for one minute, then run at full speed again, and repeat both phases for 10 to 15 minutes. In this way, you can get the most benefit from low- and high-intensity cardio while avoiding their disadvantages. Doing cardio in this way has many benefits.
6 benefits of HIIT:
HIIT exercise has great effectiveness in a short time: studies have shown that 15 minutes of HIIT is more effective in burning fat than a full hour of walking or light jogging. In addition, a study conducted by the American College of Sports Medicine proved that HIIT exercises three times a week for two weeks increased physical fitness and endurance more than 8 weeks of low-intensity cardio. This effectiveness in a short time is a great advantage for those who have limited time.
HIIT burns more fat: Study #1 and Study #2 prove that HIIT is more effective in burning fat. This is because HIIT exercises reduce insulin resistance and increase the ability of muscles to oxidize fats. And also because Study 3 proved that the body uses 80% of its muscles during HIIT exercises, while it uses 40% during light jogging. In addition, a study published in the American Journal of Obesity proved that HIIT helps to reduce the rumen after 12 weeks.
HIIT exercises increase the efficiency of the heart: practicing running as quickly as possible until you find difficulty in breathing strengthens the heart muscle and increases the resting heart rate.
HIIT Preserves Muscle Mass: When you start a fat burning diet, you must maintain your muscle mass in order to maintain high metabolic rates (burn rates). Numerous studies have shown that HIIT is superior to moderate-intensity cardio in terms of preserving muscle mass. Your goal should be to lose weight from fat, not muscle.
HIIT exercises increase metabolic rates after exercise: HIIT exercises are violent exercises that cause the so-called “catabolism” of many body tissues, especially muscle tissues. After exercise and during rest, the body begins the “building” process and compensates for the lack of oxygen that occurred during exercise. Some call this afterburn. It is a process that consumes 13% of the calories of the exercise itself. As for the process of burning additional calories after the end of the low-intensity cardio exercise, it consumes only 7% of the exercise calories (source). And the talk that the After Burn for HIIT extends to 24 hours is a myth and has no evidence.
HIIT is hard to get used to: The advantage of it is that you can change the times of the phases. You can increase the high-intensity phase from 30 seconds to over a minute and reduce the rest phases. This puts your body in a constant state of defiance and a state of non-return.
How to do HIIT exercises:
You can choose any type of cardio that is suitable for you and your circumstances, such as running outdoors, on the treadmill, jumping rope, or cycling on a stationary bike, etc.
Then you start by warming up and warming up by running lightly for 5 minutes, then running at full speed for 30 seconds, then running lightly for two minutes, catching your breath. These two phases are repeated for 10 minutes, and then this period increases to 15 minutes and 20 minutes as the weeks go by.
You can also download the HIIT app on your phone and program it with these intervals, and wear headphones during the workout so that you can listen to the program's directions without looking at the stopwatch.
Final note:
HIIT is a training in itself, so be careful not to do this exercise on the day of iron exercises. Try to devote an entire day to this exercise. Therefore, it is preferable to practice it on the day when you rest from iron exercises.
It is preferable to eat a meal before or after exercise. Or at least a scoop of whey protein.
HIIT actually burns much more calories than low-intensity cardio, strengthens your heart, and increases your breath length in the gym. But it is a grueling exercise and you may find it hard to keep up. Therefore, it is not necessary at all for weight loss. Your slimming program doesn't have to be hardship and torture. Choose the type of cardio that you can stick to for long periods of time.