Interval training and HIIT, has been used by me for over 10 years. HGH, your natural fat burning hormone is greatly sped up, as well as your metabolism, and this lets you get rid of much more fat on the body than simply dieting will. For people that know about interval training, this is already known. A thing that is not always known however, is that when you do interval training, you are better able to do endurance exercise.
Great Results With The Interval Training Study
16 subjects divided into two groups was used in a study that was published in the Journal of Applied Physiology in 2005. Eight people did two weeks of sprint intervals, and eight people were the a control group who did nothing over these two weeks. Both of the groups were tested before and after the two weeks, for endurance capacity. It was found that in this short time, the interval group’s endurance capacity was doubled.
Endurance Benefits Greater Than Endurance Exercise
Although we now know that High Intensity Interval Training, certainly increases endurance in people better than those that do nothing, what are the benefits for those who do endurance exercise? Researchers have said that their interval study results are like, or better than the previously reported training studies, based on aerobics training of the same time length. The endurance capacity was increased by the subjects involved in the study, more than an endurance study, in which the participants did endurance exercises for 20 hours in total, over a period of two weeks (5 days a week, 2 hours per day).
2 Hours of a Normal Cardio Workout vs 15 Minutes of HIIT?
It is kind of crazy to think that doing HIIT can increase endurance capacity more than doing endurance exercise itself. For many people out there, this is a huge paradigm shift. This study isn’t new by any means, but this info still hasn’t reached mainstream. Even today, when I go to the gym, very few people are doing any kind of interval exercise. It really is mind boggling! We have known for 15+ years that HIIT is superior to burning fat…and for the past 5 years that interval training may be one of the best ways to increase endurance.
How Can This Help Endurance Athletes?
If you are an endurance athlete, then to get the most benefit from your workout, you have to use endurance exercise. To be able to withstand the pain that comes from endurance exercise, the tendons and muscles must be strengthened. The best thing to do, is to do a mix of intervals along with your endurance training. That way you get the best of both worlds.
What This Means for Everyone Else
By doing steady state cardio after HIIT, you can get more fat burning from the exercises. Also, when you have to run for a long period of time, this is great for conditioning your joints and body. It is wonderful when you can run for 20-30 minutes, and not have to suffer through body aches for a few days afterward. But, I only do this 1-2 times a week now. If you are just after getting lean there probably isn’t any real need for long periods of steady state cardio.
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