What Is High
Intensity Interval Training, and how often should we do it?
High intensity interval training is also known as HIIT Can also
be called High Intensity intermittent training known as (HIIE)
This type of training is interval based, which means it is cardiovascular
exercise, alternating with short sharp periods of exercise and a short recovery
period.
A HIIT session can vary from 10 to 45 minutes in duration an
example of this type of training could be 30 Seconds of Jump squats followed by
30 seconds of slow squats followed by a 30 second recovery, typically
completing 4-6 Rounds in one circuit.
The amount of time that you exercise for will vary depending
on the types of exercises that have been set.
Basically, what we are after is high intensity intervals
that involve short periods of vigorous exercise that elevates your heart rate (Expect
to feel uncomfortable for a short period of time)
High Intensity training provides many benefits in a shorter
amount of time- It also provides many health benefits.
Burn a lot of
calories in a short amount of time.
Improve Oxygen
consumption
Reduce High Blood
pressure
Burn Fat
Reduce blood sugar
Gain Muscle
Improve Posture
Speed up your
Metabolic rate
Adults aged from 16-60+ Should do at least 150 minutes a
week of moderate intensity activity throughout their week, Or at least 75 Minutes
of high intensity training per week.
There is a well known anti ageing enzyme known as TELOMERASE which is activated through
exercise, one single workout can activate TELOMERASE in cells.
Anti Ageing HIIT
benefits could include
Increased energy
Boosted metabolic rate
Improved Libido
Improvement in muscle
Reduced body fat
Firmer skin
High Intensity Training can also help balance hormones for
weight gain and unhealthy eating habits.
GHRELIN- This hormone is responsible for long term weight
gain and the short term eating habits known as the munchies. This hormone is
produced in the stomach and it is believed to be the only hormone that can
stimulate appetite.
= It is released in response to stressful situations, which
explains why people eat when they are under stress.
= The stress cycle contributes to weight gain, by exercising
we help reduce stress)
LEPTIN- This is known as the starvation hormone, why?
Because it gives you the sense of feeling full, by telling your brain that you
have eaten enough food, Leptin is a key component to maintaining that your
energy levels are sufficient.
= High intensity training can control both hormones and
balance other hormones naturally.
= Leptin mediates long term regulation of energy balance and
will suppress food intake there by inducing weight loss.
High Intensity Exercise can be incorporated in to your daily
routine as easy as….
Walking to the shops
30 Seconds power walk 10 seconds recovery (repeat for
duration of shop walk.
HIIT Training can involve
Body weight training
Band Work
Running
Cycling
Swimming
Kettlebells
Bar Work
Weights
Training with Partners.
Here at GM-Fitness We
offer a varied Training Program which offers HIIT Sessions which focus on
keeping your body Balanced, injury free and teaching you why exercise is important
for everyone.
GM-Fitness (Health, Wellbeing, Fitness)
www.gm-fitness.co.uk
No comments:
Post a Comment