Achieve Weight Loss Faster On The Treadmill With HIIT Training
Treadmill users seem to always be looking for a way to get the most out of their machines so they can lose weight faster. Many people find their search is over when they discover that doing HIIT (High Intensity Interval Training) on their treadmills is the most efficient way to lose weight. The reason so many treadmill users stick to the HIIT program is not only does it work, but workouts are fast, efficient and interesting.
The news of HIIT started circulating among treadmill owners over a decade ago after a study came out reporting how much weight, or fat, could be lost doing HIIT. Once treadmill owners saw the results themselves, HIIT began spreading like wildfire. The study was done over a five month period of time involving two groups of people. The first group did normal steady cardio for 45 minutes. This group began their study exercising at 60% of their maximum heart rate and worked up to 85% before the study was concluded.
Group two would start their routine by elevating their heart rates to 70% of their maximum heart rate. They would then follow this up with ten seconds of less intense exercise that decreased their heart rates, and then a 90 second burst of intense exercise that increased their heart rate, again. This was followed up with an interval of exercise that brought their heart rate back down. This HIIT routine was done over and over throughout their workout.
After the study was done experts concluded that the second group that had been doing HIIT used less energy and time working out during the five months. It was also found that the second group lost three times more fat than the other group, and the fat group two lost was primarily the fat that many people find so hard to get rid of, subcutaneous fat, or the fat that is directly beneath the skin.
HIIT is so effective because it makes your body need more oxygen. This is referred to as EPOC, or Excess Post-exercise Oxygen Consumption. After a HIIT workout your body needs more oxygen to get back to a resting state. This means your body will still be burning calories hours and hours after your workout is over. One study that was completed in 2002 reported that the resting metabolic rate of the individuals they monitored was still increased two days later. HIIT lets you say goodbye to slow metabolism and hello to weight loss!
HIIT on a treadmill is fast and easy, but it is intense. Workouts should last anywhere from 20 to 30 minutes. Once you have warmed up, get your heart rate up to its maximum heart rate range. Follow this by intervals of exercise that will lower your heart rate and then raise it back up again. Change up the length of the intervals, or the number of intervals you do, depending on your personal preferences.
The results you see doing HIIT may make you want to do it every day. But, it is recommended that you don’t. HIIT should only be done two or three times per week because it is intense and it does put the body under stress. Experts recommend putting a day or two in between your HIIT routines so your body has time to adjust. Yet, you can relax knowing that while you may not be doing HIIT every day, you are still burning extra fat and calories!
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