resistance training

High Intensity Interval Training is often touted as the most effective way to lose body fat.  Does steady state cardio not work?  Is lower intensity cardio the wrong way to lose weight?  Countless people have lost a lot of weight by walking five miles a day.  They would not say regular cardio does not work.  Each person should choose which fat burning method works for them.

An obese person likely has an energy imbalance, eating more every day than they burn.  One day of excess calories adds to the next day creating excess weight.  If a person is very overweight and increases their exercise level in any way but does not also increase how much they eat, they will lose weight.  If you are short on time High Intensity Interval Training will give you the same results as regular cardio in less time.  High Intensity Interval Training also builds more muscle because it uses muscle fibers that are not used during steady state cardio. “Fast twitch” muscle fibers use anaerobic energy and are worked during high intensity training.  Fast twitch muscles use energy stored in the body – not energy from oxygen rich blood – to move you when you are walking, running or riding a bike at maximum speed.

Fast twitch muscles work more effectively when you need them if you train them consistently with HIIT – they help you run after your dog that just escaped the house or catch the bus pulling away from the corner.

Regular cardio works those muscles that are meant to work aerobically.  These muscles use the oxygen you breathe in while you work out.  Building these muscles will increase your stamina, making it easier for you to walk to work instead of taking that bus.You can go farther at a steady pace because oxygen is used more efficiently by your body.

High Intensity Interval Training burns more calories in less time because it exercises both slow and fast twitch muscle fibers.  Muscles will grow bigger with HIIT because the fast twitch muscles are used along with the slow twitch muscles used during steady state cardio. For an explanation of how HIIT is performed, read The Best Way to Burn Fat.

Many fat loss and body building programs suggest HIIT.  The secret to sculpted muscles is reduced body fat – try using HIIT in your workout to get that fat off your body quickly.  For more information on how to effectively use high intensity interval training in a complete program, see the article The Best Way to Lose Belly Fat.

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