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How to get the most out of your exercise time, according to science
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HIIT: high-intensity interval training
HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minutes) with periods of rest or lower-intensity exercise.
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The most well-established benefit of HIIT...
...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise.
It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.
VO2 max is one of the best predictors of overall health.
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HIIT and weight loss
People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But this doesn't mean that calorie burn translates into weight loss.
This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.
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Why HIIT gained popularity
- HIIT( high-intensity interval training) promises to improve overall health and fitness and it can also be done in a short amount of time.
- It requi...
The downside of HIIT
- Though HIIT might sound easy, those 25-30 seconds can feel like they last forever if you’re exercising as hard as you can. Thus, HIIT might not be appropriate for everyone.
- Some ill people may feel faint, and very rarely pass out. While the benefits still outweigh the risks for most people, HIIT has also been linked to greater risk of injury.
LIIT (low-intensity interval training)
This is a new exercise phenomenon that claims you can still achieve similar fitness results to HIIT, but with lower risk of injury.
Though there is currently no research on the effects of LIIT workouts, the idea is that you still perform exercises in intervals, but these exercises are done at a lower intensity and with more shorter rest time in between.
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The P.A.U.L. method (10 minutes)
Choose one exercise for each of the following four categories:
- P- Plyometric cardio (e.g., Jumping Jacks)
- A- Abs (e.g., Plank)
- U- Upper Body (e.g., Push-Ups)
A HIIT circuit (beginners and advanced)
- Jumping Jacks: 20 reps or 40 reps
- Squat: 10 reps or 20 reps
- Incline push-up: 10 seconds or 20 seconds
- Plank: 30 seconds or 40 seconds
- Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg
Complete this circuit three times with a 30-second rest between each round.
The 3-HIIT wonder (10 minutes)
- 40 Speed Skaters
- 10 Floor Burpees
- 15 Leg Lift + Hip Lift
Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.
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Eat Plenty of Protein at Every Meal
Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).
Protein increases your metaboli...
Drink More Cold Water
Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.
Drinking water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.
Do a High-Intensity Workout
High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.