The benefits of HIIT completely outway cardio!
Its easy to say that, but how do you know?
Below we look at several of the scientific studies done on Interval training to show its benefits of HIIT.
1. Intense HIIT workouts burn off 114% more of your weight
Intense HIIT creates different stresses on the body, compared with normal steady state cardio.
These stressors engage different systems in your body. These would normally go untouched when you do normal cardio exercise.
Your calories burnt goes up exponentially.
You literally burn up more energy than you have. Your body needs to use your fat for energy.
So the HIIT you do can be shorter and less often but… as soon as you engage the intensity you burn way more calories and your weight loss moves onto a different level.
Heres an experiment they did in the University of Western Ontario.
Men and women selected were devided into two groups
- One group did HIIT (6 sets of 30 sec sprints with 4 minute recovery at an intensity of 10).
- The other did normal cardio (60 minutes of cardio at an intensity of about 6)
After 6 weeks the cardio group lost 5.8% of their fat, the HIIT group lost 12.4% of theirs.
Thats 114% more weight loss with a workout that was considerably shorter.
2. How to Increase Your Metabolism by 36% in Two Weeks
Lets say you started working out three times a week.
In those sessions, you burnt up 30% extra calories per day.
Here’s what would happen:
- On the days you worked out, you would burn up 30 more calories and you would probably lose a bit of weight
- On the four days you didn’t exercise, your fat loss would remain static
- Your ability to burn extra calories overall through the week would be at about 12% of your normal metabolism.
Not too efficient is it?
Now, what if you could your metabolism by 30% all the time.
- You would still burn extra calories on the 3 days you exercise
- You would burn 30% more than normal on the days you didn’t exercise.
- Your results would be vastly better
In Ontario at the University of Guelph they tested this in 2008.
Untrained individuals increased the following indicators over 6 weeks, here is what they said:
“This study demonstrated that 18 h of repeated high-intensity exercise sessions over 6 weeks (3 d.week-1) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained..”
Here are the actual specific results (all factors contribute to metabolism)
- increased cytochrome c oxidase IV content (18%)
- maximal activities of the mitochondrial enzymes citrate synthase (26%)
- beta-hydroxyacyl-CoA dehydrogenase (29%)
- aspartate-amino transferase (26%)
- pyruvate dehydrogenase (PDH; 21%)
- increased FAT/CD36, FABPpm, GLUT 4, and MCT 1 and 4 transport proteins (14%-30%)
- increased glycogen content (59%)
The same university did a two-week experiment with eight women. Exercise whole body fat oxidation increased by 36% after HIIT.
HIIT increases your metabolism.
3. How You Can Lose 9 Times More Bodyfat
Imagine I’m standing in front of you and in my outstretched hand I’m offering you a red pill.
This red pill has no side effects, it’s perfectly safe and will do nothing to you, except.. you will wake up tomorrow 20lbs lighter.
Does that sound like a good deal? Would you take it?
If it was perfectly safe, I’m 99.99999% sure you would say yes… because weight loss is what we are after…right?
But before you grab it out of my hand, I tell you I have a second offer.
A blue pill…
You can still take the red pill. You will wake up tomorrow having lost 20lbs….but its just weight loss.
You will lose fat, but muscle too.
You will still look like you do now, just 20lbs scrawnier. Your actual body shape won’t change. You will just become smaller and your metabolism will slow down.
Now the blue pill is different.
If you take the blue pill, you will only lose 10lbs overnight…but all of the loss will be fat.
Your body will change shape, it will be toned and athletic. Your metabolism will stay high.
You will just have a lot less fat covering those muscles…
Now which pill do you choose?
It’s a little more complicated now, right? Do I just want to lose weight? or do I want to look and feel better? Would I sacrifice those extra 10 pounds? What is my real goal here? To be weightless or to look good?
Lucky for you, you don’t need to choose.
HIIT loses more weight….and more of it is fat. The study below has probably been quoted more than any other in terms of the benefits of HIIT
At Laval University in Quebec, 32 men and women took part in an experiment.
Half of them did normal cardio exercise for 20 weeks, the other half did HIIT for 15 weeks.
At the end of the program body fat skin fold measurements were taken. The HIIT group had a 9 times greater body fat reduction than the cardio group
Ultimately your goal is to create a workout that you can spend less time doing exercise and lose more fat.
This workout needs to combine the elements of what is discussed in this article.
These are elements that trigger the benefits of HIIT that we are discussing.
How To Exercise 28% Harder
Lets say you decided to start training with a friend.
Both of you have been jogging around the track for about half an hour and it’s your last lap.
You have a bit of a competitive streak in you, you are going to cross the line first.
There’s no way you are going to let him win.
You know you are fitter than him, you are also faster….
So at about three hundred meters to go, you pick up the pace.
At first, with your superior speed, you start pulling you away, but then….
Your muscles start to burn and ache…and he catches you….and passes you.
His speed is unrelenting and you watch him blast away in front of you as you hit the wall…
His speed never wavers and he crosses the line way in front of you….
By the time you finish, he’s standing there watching you, with a big smug grin on his face…
So what happened?
You know you are faster than him, and you are sure you are fitter.
you decide to carry on training…
But even after months. the same thing keeps on happening.
He’s there at the line, grinning at you finishing after him.
The answer is that this has nothing to do with fitness or speed.
It’s called your anaerobic capacity, its how long you can keep on running at full pace before you crack.HIIT is one of the only ways to improve this.
One of the more famouse studies on HIIT is that done by Dr Izumi Tabata.
The head coach of the Japanese speed skating team, Mr. Irisawa Koichi, had designed a new training protocol.
Dr Izumi Tabata was hired to analyze the effects of this protocol, and from this research its popularity exploded.
From then on it became known as the Tabata protocol…(although it probably should have been known as the Koichi protocol!)
None the less, the HIIT group gained a massive increase of 28% of their Anaerobic capacity. (More than massive when you consider these were already olympic athletes to start with)
So clearly, if you want to be the one grinning at your mate crawling across the finish line….HIIT!
5. How To Work Harder For 209% Longer
If you have ever known anybody with Chronic Fatigue Syndrome they might have said something like this:
“I can do what you can, I just have less spoons than you…”
It comes from ‘The Spoon Theory” written by Christine Miserandino.
In simple terms if I have CFS, I might start the day with 10 spoons, if you are healthy, you get 200 spoons.
I can do what you can, but each action costs us a spoon.
We make breakfast…that’s a spoon
We wash the dishes…that’s a spoon
We pack our bag…that’s a spoon
When I’ve spent my 10 spoons, I’m out…I’m done for the day, there is no energy left.
You still have 190, plenty of energy to chase after whatever you want.
It was designed to explain how CFS feels to a normal person.
Now CFS and HIIT are miles apart…. but it will help explain the next benefit.
Each day we start off with a certain amount of energy.
And every day we use this energy to get our lives moving….Go to work, go to gym, meet with friends, do projects, play with the kids etc…
Some people seem to have enough energy for all of this and more.
Others are exhausted by evening.
If you are exhausted it may be due to you anaerobic threshold being low…you just don’t have enough spoons.
Put simply, how long can you go before you get tired? Or does your energy just last and last?
In a study published in the American Journal of Cardiology in 2005 they did a little research on this
Once again subjects were split into Cardio and HIIT groups.
Anaerobic threshold was measured by “time to exhaustion” in seconds while working at 90% maximal heart rate.
At the beginning of the study, the ‘time to exhaustion’ of both groups was about 100 seconds.
After 16 weeks both groups had improved.
The cardio group increased to 230 seconds…a considerable improvement.
But the HIIT group had increased their time to exhaustion by a whopping 480 seconds. A phenomenal improvement.
So you have big goals? Things you want for your life. Picture those dreams you have, everything you want to achieve before this life is over……
And you need energy to create these plans, right?……So how many spoons do you have?
6. Increase Your Personal VO2Max Capacity by 18%
The festina affair was a series of doping scandals that broke after the 1998 tour de france.
It started after a large number of doping products were found in the festina team car.
By December 2000, all nine Festina riders had confessed to using erythropoietin (EPO)
They took EPO because it creates a considerable boost in VO2Max.
In this study, VO2Max was increased by 27% using EPO
VO2Max is a measure of the aerobic physical fitness of an individual.
The festina riders were cheating by taking drugs to make themselves fitter than was possible.
What happens to VO2Max when you do HIIT? Can it affect aerobic fitness as well?
In a study done in 2015, 55 untrained college aged subjects did HIIT for 8 weeks.
There VO2Max increased by 18%, thats 2/3rds of the effect of taking EPO, achieved in 8 weeks…which is considerable.
HIIT increases all types of fitness.