High Intensity Interval Training
High intensity interval training (HIIT) is not for everyone, as many individuals would become injured in attempting it if they had not been active for some time. At Ultimate Results, we test our clients’ cardio fitness to determine whether this approach is most beneficial.
HIIT holds the secret to staying young an is great for you both physically and mentally. HIIT is a maximally efficient workout: a 30 minute session will burn the maximum amount of calories possible and, as a result, have the greatest benefit to you health and fitness. HIIT has countless benefits, for one it increases resting metabolic rate (RMR), allowing the body can burn more calories and excess body fat at rest.
At HIIT, your body enters a full-fledged state of emergency and your metabolic shifts from aerobic to anaerobic. Depending on your aerobic fitness, you heat rate should be between 80 and 95 percent of your maximum heart rate. HIIT is not easy and should be attempted by individuals who have led a sedentary lifestyle (it will take at least 2-3 months of low and moderate cardio training to prepare the body for HIIT).
HIIT and Type II diabetes.
Type II diabetes is a cardiovascular disease. Health diet cardiovascular workouts can eliminate Type II diabetes.
Dr. James Timmons from Loughborough University in the United Kingdom has shown that two weeks of HIIT can significantly improve insulin action in the body. A patient of Dr. Timmons, Michael Mosley, was a borderline diabetic and saw a 24% improvement in insulin sensitivity after only one month of Timmons' 3x20-seconds treadmill sprints. In another study conducted by Dr. Timmons and Gibala group, it was found that just two weeks on lower-intensity regimen increased both insulin sensitivity and muscle oxidative capacity in sedentary people by 35%. Timmons hypothesized that the observations are the results of the workout: HIIT uses 80% of muscles in the body, while light workouts such as treadmill and cycling workouts utilize 40%.
Likewise, in young women, HIIT three times per week for 15 weeks compared to the same frequency of steady state exercise (SSE) was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance. HIIT may consequently help to stop Type II diabetes.
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Human Growth Hormone (HGH) and High Intensity Interval training.
Light and moderate intensity workouts are beneficial, but high intensity interval training promotes youth and has a direct affect on longevity and life expectancy. The key differences between moderate and high-intensity exercise is that once you approach to your maximum heart rate, and especially when you get into the anaerobic range, the pituitary gland in your brain releases human growth hormone. (HGH)
HGH is our natural growth hormone that decreases in production as we get older. The levels of HGH naturally secreted from pituitary glad into the bloodstream and it decreases over your life span, so that by middle age they drop to a tenth of what they were during childhood, for both women and men. A sedentary lifestyle, poor diet, alcohol consumption, tobacco usage, and stress will accelerate this decline: high levels of cortisol, insulin resistance, and excess fatty acids in the bloodstream all inhibit further hormone’s release.
Dr. John J. Ratey of Harvard University explains, “Normally HGH stays in the bloodstream only a few minutes, but a session of sprinting can keep the level elevated for up to four hours. In the brain, HGH balances neurotransmitter levels and boosts the production of all the growth factors I’ve mentioned. But it seems to have the most dramatic impact on IGF-1, the evolutionary linchpin tying together activity, fuel, and learning. It gets into the very cell nucleus and switches on genes that crank up the mechanisms of neuronal growth.”
High intensity interval training is the best method to trigger the activation of HGH, essentially achieving natural doping. HGH slows down aging, keeps you young, reduces wrinkles, inhibits the production of gray hair, and enhances your life.
The best heart rate range for HGH production is between 85-90% of max heart rate, Zone 4 if you prefer zone training. 85-90 max heart rate or Zone 4 are the lactic threshold range. For maximum results, this should be last between 20-30 minutes per session. HIIT builds up fast-twitch muscle fibers, which creates additional power to your movements. It recruits and triggers new muscle fibers that increase your metabolism overall, and allow you to retain the enhanced ability to burn excess body fat and carbohydrates. HIIT also creates the feeling of euphoria makes you feel as if you conquer any problem. This feeling is due to the blend of extremely high levels of neurotransmitters endorphins, ANP, endocannabinoids, and blockage or reduction of stress, anxiety and even depression.
One study from the University of Bath in the United Kingdom discovered that adding a one burst of sprinting for thirty seconds while pedaling on a stationary bike, caused a 6 folds increase in HGH, which spiked two hours after the sprint session. German neurologists at the University of Muenster reported that high intensity interval training improves learning ability. Brain Derived Neurotrophic Factor (BDNF) flourishes in hippocampus region of the brain.
Throughout the course of a forty-minute treadmill run, subjects did two three-minute sprints with 2 minutes of rest in between. Compared with subjects who performed low intensity workouts, the sprinters had drastically higher upsurges in BDNF as well as norepinephrine. High the levels of BDNF and norepinephrine are ideal for leaning and concentration.
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