Evidence based exercise — clinical
benefits of high intensity interval training.
Shiraev, T, «Evidence Based Exercise — Clinical
Benefits of High Intensity Interval Training,» Australian Family Physician, (Dec 2012), 41 (12): 960 - 962.
Simply put, these long slow runs offer MANY of
the benefits of high intensity work (improvements to the circulatory system, improved lung capacity, increased ability to use lipids as fuel, and most importantly RUNNING FORM ECONOMY) without being nearly as stressful to the nervous system or muscles (particularly the type II fibers).
So in this article I'll outline some of
the benefits of high intensity cardio, and I'll also give you five of the best cardio workouts you can do to burn fat as well as get super fit.
Yet most fitness machines are cumbersome, target specific muscle groups, wear on joints, or fail to offer the muscle - building, fat - burning
benefits of high intensity training (HIT).
Some health
benefits of high intensity training (HIT) include: increased muscle mass, improved metabolism, increased energy, reduced fat, reduced stress, reduced blood pressure, reduced depression, improved sleep, normalized cholesterol, balanced blood sugar, reduced diabetes, increased bone density, improved cardiovascular function, improved coordination, improved balance and the list goes on.
Slow jogging is similar to running in the way your body moves so will still build some muscle but without getting
the benefits of high intensity cardio, such as increased fitness and burning LOTS of calories.
Instead of simply cutting back on the intensity and piling up the volume, you just need to tweak your routine a bit so that it's different but still allows you to reap the enormous muscle - building
benefits of high intensity, low volume training.
One of the greatest
benefit of high intensity workouts and with the help of Thin Centers, is that you can lose weight typically faster than if you were just participating in a regular workout routine.
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benefit of a high intensity sweetener without the aftertaste!
You really get the best of both worlds: the bulk and baking benefits of the eyrthritol but in reduced amounts to avoid that «cooling effect» or even tummy issues; and
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Not exact matches
In addition, at least 2 days per week
of moderate to
high intensity muscle strengthening activity involving all major muscle groups can provide further health
benefits.
The data suggest that this immunosuppression - only approach could
benefit patients with DC — and, perhaps, other bone marrow failure syndromes — who are at
high risk
of poor transplant outcomes because they can not tolerate the toxicity
of conventional or even reduced -
intensity conditioning.
«The impaired heart rate response has been considered a hindrance for more demanding
high -
intensity training, but this new study documents that stable heart transplant recipients
benefit from this type
of training more than from the moderate training that has been recommended so far.
Researchers led by Christian Dall, PhD fellow, MSc,
of the Bispebjerg Hospital at the University
of Copenhagen, Denmark, investigated whether people who have received a new heart gain similar
benefits from
high -
intensity interval training, or whether they should exercise at moderate
intensity as currently recommended.
This study indicates that, providing the
intensity is
high, health
benefits are achievable with just 8 - 10 minutes
of exercise.»
Experts from Scotland's University for Sporting Excellence have reviewed existing studies that investigate the
benefits of regularly performing repetitions
of a special type
of high -
intensity cycle sprint known as «supramaximal».
LEDs also have other
benefits compared with the lights currently used (
high pressure sodium lights), such as the ability to change the colour
of the light, the position
of the light source in relation to the plant and the
intensity of the light.
Thanks to the
high intensity of the workout, you'll experience great metabolic ramping, rapid chest growth and stunning fat loss
benefits.
Anyone who uses
high intensity and explosiveness exercises lasting 1 - 4 minutes is very likely to get the
benefits of beta - alanine supplementation.
And you don't need six days
of high -
intensity training to reap
benefits in the mental stakes.
I'm also not a fan
of long hours on the treadmill, especially since
high intensity short workouts and weight training have more health
benefits.
The first
benefit of having a
high intensity plan is that you'll get very strong.
The
benefits of low
intensity cardio mixed with
high intensity bursts
of speed (like fartlek training) is that you not only increase your endurance, but at the same time you are also increasing your speed and your strength.
This means they would
benefit more from a
high -
intensity types
of exercise as a way to handle stress.
The second group showed greater improvement in lung capacity and oxygen utilization, while the first group showed only minimal improvement, thus proving the
benefits of short,
high -
intensity training.
Scientists at the University
of Illinois found that consuming two or three cups
of black coffee before a 30 - minute bout
of high -
intensity exercise can help reduce muscle pain, allowing athletes to push a bit harder and reap more
benefits from workouts.
According to an analysis
of existing studies, fewer repetitions
of high -
intensity interval training (HIIT) workouts could provide better fitness
benefits.
As a bodybuilder, you will
benefit a lot from a few decent doses
of cardio during the week, but performing
high intensity cardio on a leg day can be counterproductive on every level.
Here, we take a look at the
benefits of high -
intensity training.
Research suggests that a 10 - minute sweat session with 1 minute
of high -
intensity exercise (think sprints, on foot or a stationary bike) can lead to the same
benefits — including improved cardiovascular health, increased endurance, and fat percentage loss — as exercising at a moderate pace for 45 minutes.
As you know, I'm a huge advocate
of high -
intensity interval training, and combo cardio takes advantage
of the speed and incredible EPOC
benefits of HIIT and then combines them with the fat - oxidizing abilities
of steady state cardio.
Additional
benefits can come from
high -
intensity interval training, using bursts
of activity (stair climbing, cycling, sprints) for no longer than twenty to thirty seconds.
These short bursts
of optimal loading also provide a
high -
intensity workout, stimulating the cardiovascular system, and leveraging the
benefits referenced by Dr Doug McGuff, «The low resting heart rate and others markers for good health are not really something that's happened in the cardiovascular system, but because the energy producing part
of the body like the mitochondria, and all the enzymes involved in the production
of energy, are upregulated (due to quality
of mechanical work with muscle) and become more powerful and efficient.
Those
benefits can be achieved even with low - volume
high -
intensity interval training (HIIT), which involves 15 - to 60 - second bursts
of high -
intensity cycling interspersed with two to four minute intervals
of low -
intensity cycling.
Studies demonstrate the
benefits of high -
intensity interval training (HIIT), which you can do in as little as 20 minutes.
To be sure, HIIT cardio and circuits are loosely based on the same principle
of alternating
high - and low -
intensity bouts
of training, but only the Tabata protocol has the
benefits shown in the study.
Most people can
benefit from a combination
of endurance,
high intensity and resistance exercises, but some individuals receive enhanced
benefits from endurance training.
While I have no doubt that this choice
of morning beverage will indeed produce a
high level
of focus and
intensity due to the quick injection
of caffeine and medium chain triglycerides (used by the body for energy rather than fat storage) to the bloodstream, any weight loss
benefits to a bulletproof coffee habit over the long term are completely ludicrous.
The low rate
of cardiac events led the researchers to conclude that both types
of activity are safe for heart patients but that
high -
intensity interval training, in particular, should be considered by adults with coronary artery disease, because
of its significant
benefits for the heart.
He describes his recommended exercise protocol in the book FastExercise: The Simple Secret
of High Intensity Training, which describes the benefits of ten - minute high - intensity training three times a w
High Intensity Training, which describes the benefits of ten - minute high - intensity training three time
Intensity Training, which describes the
benefits of ten - minute
high - intensity training three times a w
high -
intensity training three time
intensity training three times a week.
You get the
benefits of being on a ketogenic diet while, at the same time, providing your body with the energy it needs to train at a
higher intensity level.
Did you know that 30 minutes
of high intensity exercise produces more cardiovascular
benefit than 3 hours
of low
intensity exercise?
The cool down, the recovery period, 15 minutes 3 - 4x a week so 45 to 60 minutes a week for the
high intensity interval training and you'll certainly see a lot
of benefits in terms
of your cardiovascular endurance and fitness from that lower volume
of training which is why I love
high intensity interval training.
The
benefits of working at a
high intensity are greatly superior to that
of longer, kind
of low and slow type
of moderate workouts.
It's important to understand that compression may have
benefits to exercise performance and recovery, particularly during and after
high intensity interval training, but it may also have negative impacts on overall exercise performance in others areas such as the inhibiting
of sweat evaporation.
During periods
of high volume and / or
intensity of training including competition concentrated forms
of carbohydrates are brought back into the diet and fueling «strategically» in conjunction with VESPA use to retain the
benefits of high rates
of beta - oxidation and ketosis while
benefiting from the fast metabolizing glucose from the carbohydrates.
In a study done to compare the fat burning
benefits of traditional «cardio» training and
high intensity intervals, two groups were assigned different training regimens.
Perhaps the greatest single
benefit from
high intensity training is the production
of human growth hormone (HGH), which does not get produced with aerobic exercise alone.
Cycling in and out
of ketosis with carb - rich forays can support
high intensity training and performance while maintaining the
benefits of ketogenic dieting, but these cyclical ketogenic diets (CKDs) must be done correctly.