HIIT For Maximum Fat Loss

by admin_admin_1 on April 20, 2011

Latest research from The American College Of Sports Medicine indicates that HIIT [High Intensity Interval Training] can be far more beneficial for fat loss and overall health benefits.

If you have spent any amount of time on a treadmill going at a small pace – you will know how cumbersome and boring this activity can be. But what if you could do a 15 Minute Maximum HIIT circuit and lose just as much, if not more, fat then the usual 45 minute treadmill walk?

Well – that is what may be an option!


Incorporating high-intensity interval training can help build muscle, speed weight loss

ANAHEIM, Calif. – Exercisers seeking a greater bang for their workout buck should consider high-intensity interval training, according to an expert presenting today at the American College of Sports Medicine’s 15th-annual Health & Fitness Summit & Exposition.

Michael Bracko, Ed.D., FACSM, said high-intensity interval training (HIIT) can boost metabolism and accelerate weight loss. During HIIT, a person consumes more oxygen than in slower, distance exercise, which can increase post-exercise metabolism. Research has shown one session of HIIT can burn calories for 1.5 – 24 hours after exercise.

“The real advantage of HIIT versus distance training is that you can get the same benefits – such as fat loss, improved muscle cell function, increased oxygen consumption and improved anaerobic capacity – but you don’t have to exercise as long,” said Bracko.

HIIT divides a workout into two speeds – intense and rest – and alternates them for a defined period of time. For example, a person could alternate 60 seconds of walking and 60 seconds of sprinting for 25 minutes. HIIT is not limited to running, however. It can be done biking, skating, weight-lifting, stair-climbing and more.

“I do sprint intervals with my dog,” said Bracko. “I throw a stuffed duck, she chases it, and I chase her. It’s a blast!”

This type of exercise is not right for everyone. While HIIT is safe for most people – from healthy adults to patients with coronary heart disease – it does come with an increased risk of injury and may not be safe for some.

“HIIT can be crazy hard, and it’s not for everyone,” said Bracko. “Always warm up for a long time before starting the intervals. If you have an injury, or if you have not been cleared to exercise, please do not begin a HIIT program until those are resolved.”


The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 40,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.


But that’s not all! Why not take advantage of Green Tea to further increase your fat burning? Research suggests that Green Tea Extract can increase the burning of calories by up to 5%.

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