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High Intensity Interval Resistance Training
So...
What exactly are the benefits HIIRT and
why is it more effective over other exercise
formats?
Good questions, so let's go over a few of
them really quick.
ONE....
A 9x Increase in fat loss.
A study assigned two groups of people
into different training regimens.
Group A performed moderate intensity cardio
(like jogging or biking) for 20 weeks.
Group B performed a HIIT (High Intensity Interval
Training) routine for 15 weeks.
The Results?
Group B lost 9x more fat than Group A and
in 5 weeks less time (15 vs. 20 weeks)!
TWO...
Superior Increases in VO2 Max.
THREE...
Improved Lactate Threshold.
Your lactate threshold is how quickly your
body can remove the lactic acid from your
working muscles.
The higher your lactate threshold, the harder
and longer you're able to exercise before your
muscles fatigue.
FOUR...
Workouts are shorter.
You can either work out Hard and Short or
Long and Easy.
Hard and Short is far more effective!
Just below I've included a quick synopsis of
some interesting research to support this~
*********************
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise
oxygen consumption (EPOC): implications for body fat management.
Eur J Appl Physiol 2002 Mar;86(5):411-7
This group looked at the effects of circuit weight training on EPOC. EPOC
(Excess Post-Exercise Oxygen Consumption) is defined scientifically as the
“recovery of metabolic rate back to pre-exercise levels”
The exercise routine consisted of three exercises (the bench press, the power
clean and the squat), performed with 10RM loads as a circuit. The circuit was
performed four times (i.e. twelve total sets) and took 31 mins.
EPOC was elevated for 38 hours post workout (possibly longer as this was
when the researchers stopped measuring). The duration and magnitude of
the EPOC observed in this study indicates the importance of the role of high
intensity resistance training in a fat loss program.
**********************
The underlying premise I wanted to make with
sharing this study with you is that it's NOT the
workout that's responsible for the amount of
fat loss you experience.
It's what that workout does to your body the
other 23+ hours in the day!
I've talked about it before, but it's called EPOC.
(Excess Post-exercise Oxygen Consumption)
It's the reason intervals and circuit training are
far superior at fat loss than traditional "cardio".
It's the post workout period that results in metabolic
"disturbance", elevating EPOC, fat burning enzyme
activity and total body fat oxidation to maximize
your caloric burn during the other 23+ hours in your
day.
Yeah, that was a mouthful, but I wanted to impress
upon you the significance of it.
Hopefully it worked. :-)
The "set-it-and-fa-get-it" cardio training for fat
loss is an archaic model for fat loss.
Join the "NEW" lean and get yourself dialed into
performing HIIRT for better and faster results.
It's WHAT we do and the above research is WHY
we do it!
I'm going to leave you with this one thing to think
about.
So let's say you could effectively elevate your
metabolism an insignificant amount.
Let's say it was only a 1/4 calorie per minute
elevation for the next 38 hours like the study
above showed EPOC was elevated for.
Would that be worth it to you?
Just one quarter (1/4) of a calorie per minute!
Would exercising maximally using intervals and
circuit training for 31 minutes be worth that much
effort for an extra 1/4 calorie per minute?
Ahhh....that's the million dollar question.
Let's break it down to see.
You'd burn X number of calories during the workout.
BUT the biggie comes from the other 38 hours post
exercise and that heightened expenditure of 1/4 calorie
per minute.
You see, an extra 1/4 calorie per minute for 38 hours
equals an extra 570 calories burned off!
Yep, you'd burn an extra 570 calories from just ONE
31 minute circuit interval session.
Do you think that would help you lose any extra
body fat?
Why of course it would!
That's not including the calories you burned during
the workout or any other exercise you've performed
within that 38 hours.
There's a famous saying in the fitness circles....
"Caring how much fat is burned during training makes
as much sense as caring how much muscle is built
during training."
It's not the DURING that matters...it's the time
after the training that matters most.
Stay Strong~~!!!
IPL
So...
What exactly are the benefits HIIRT and
why is it more effective over other exercise
formats?
Good questions, so let's go over a few of
them really quick.
ONE....
A 9x Increase in fat loss.
A study assigned two groups of people
into different training regimens.
Group A performed moderate intensity cardio
(like jogging or biking) for 20 weeks.
Group B performed a HIIT (High Intensity Interval
Training) routine for 15 weeks.
The Results?
Group B lost 9x more fat than Group A and
in 5 weeks less time (15 vs. 20 weeks)!
TWO...
Superior Increases in VO2 Max.
THREE...
Improved Lactate Threshold.
Your lactate threshold is how quickly your
body can remove the lactic acid from your
working muscles.
The higher your lactate threshold, the harder
and longer you're able to exercise before your
muscles fatigue.
FOUR...
Workouts are shorter.
You can either work out Hard and Short or
Long and Easy.
Hard and Short is far more effective!
Just below I've included a quick synopsis of
some interesting research to support this~
*********************
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise
oxygen consumption (EPOC): implications for body fat management.
Eur J Appl Physiol 2002 Mar;86(5):411-7
This group looked at the effects of circuit weight training on EPOC. EPOC
(Excess Post-Exercise Oxygen Consumption) is defined scientifically as the
“recovery of metabolic rate back to pre-exercise levels”
The exercise routine consisted of three exercises (the bench press, the power
clean and the squat), performed with 10RM loads as a circuit. The circuit was
performed four times (i.e. twelve total sets) and took 31 mins.
EPOC was elevated for 38 hours post workout (possibly longer as this was
when the researchers stopped measuring). The duration and magnitude of
the EPOC observed in this study indicates the importance of the role of high
intensity resistance training in a fat loss program.
**********************
The underlying premise I wanted to make with
sharing this study with you is that it's NOT the
workout that's responsible for the amount of
fat loss you experience.
It's what that workout does to your body the
other 23+ hours in the day!
I've talked about it before, but it's called EPOC.
(Excess Post-exercise Oxygen Consumption)
It's the reason intervals and circuit training are
far superior at fat loss than traditional "cardio".
It's the post workout period that results in metabolic
"disturbance", elevating EPOC, fat burning enzyme
activity and total body fat oxidation to maximize
your caloric burn during the other 23+ hours in your
day.
Yeah, that was a mouthful, but I wanted to impress
upon you the significance of it.
Hopefully it worked. :-)
The "set-it-and-fa-get-it" cardio training for fat
loss is an archaic model for fat loss.
Join the "NEW" lean and get yourself dialed into
performing HIIRT for better and faster results.
It's WHAT we do and the above research is WHY
we do it!
I'm going to leave you with this one thing to think
about.
So let's say you could effectively elevate your
metabolism an insignificant amount.
Let's say it was only a 1/4 calorie per minute
elevation for the next 38 hours like the study
above showed EPOC was elevated for.
Would that be worth it to you?
Just one quarter (1/4) of a calorie per minute!
Would exercising maximally using intervals and
circuit training for 31 minutes be worth that much
effort for an extra 1/4 calorie per minute?
Ahhh....that's the million dollar question.
Let's break it down to see.
You'd burn X number of calories during the workout.
BUT the biggie comes from the other 38 hours post
exercise and that heightened expenditure of 1/4 calorie
per minute.
You see, an extra 1/4 calorie per minute for 38 hours
equals an extra 570 calories burned off!
Yep, you'd burn an extra 570 calories from just ONE
31 minute circuit interval session.
Do you think that would help you lose any extra
body fat?
Why of course it would!
That's not including the calories you burned during
the workout or any other exercise you've performed
within that 38 hours.
There's a famous saying in the fitness circles....
"Caring how much fat is burned during training makes
as much sense as caring how much muscle is built
during training."
It's not the DURING that matters...it's the time
after the training that matters most.
Stay Strong~~!!!
IPL