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Weight Loss Exercise

High Intensity Interval Training Research


High intensity interval training, also known as HIIT, has become immensely popular in the last decade. HIIT involves alternating brief bursts of very high intensity exercise (work intervals) with brief segments of lower intensity exercise (recovery intervals). One problem with some types of HIIT is that they call for such high intensity bursts – literally all out sprints – that they’re not practical for everyone, and possibly not even safe for older or overweight individuals.

A recent study out of McMaster University has tested a protocol for HIIT that produces impressive results in a short period of time without the need for “all-out” sprints…

Many of the previous studies on high intensity interval training used ALL-OUT intervals on a specialized cycle ergometer, pedaling against a high resistance.

Results of High Intensity Interval Training Study

High Intensity Interval Training Research

High Intensity Interval Training

This type of training takes a high level of commitment and motivation and can result in feelings of severe discomfort and even nausea.

One of my colleagues mentioned in our Burn the Fat Forums that he remembers exercise physiology class in college where they did all out cycle ergometer interval sprint testing and nearly everyone either puked or passed out.

The Tabata protocol for example, is a brief but brutal 4 minute HIIT workout often spoken of by trainers and trainees alike with both appreciation and dread. It’s no walk in the park.

The truth is, some high intensity interval training protocols which have been tested in the lab to produce big improvements in cardiovascular function and conditioning in a short period of time, may not be practical or safe, especially for beginners, obese or older adults.

In this new study out of McMaster University, a HIIT protocol that was more practical and attainable for the general population was tested to see how the results would compare to the more “brutal” very short, but extremely intense types of HIIT.

Here’s what the new HIIT protocol looked like:

  • Study duration: 2 weeks
  • Frequency: 3 sessions per week (mon, wed, fri)
  • Work intervals: 60 seconds @ constant load
  • Intensity Work intervals: “high intensity cycling at a workload that corresponded to the peak power achieved at the end of the ramp VO2peak test (355 +/- 10W)”
  • Recovery intervals: 75 seconds
  • Intensity Recovery Intervals: Low intensity cycling at 30W”
  • Rounds: 8-12 intervals
  • Progression: 8 intervals 1st two workouts, 10 intervals second two workouts, 12 intervals last 2 workouts.
  • Warm up: 3 min:
  • Duration of work intervals: 8-12 minutes
  • Total time spent: 21-29 minutes.

Results: In just 2 weeks, there were significant improvements in functional exercise performance and skeletal muscle adaptations (mitochondrial biogenesis). Subjects did not report any dizziness, nausea, light headedness that is often reported with all-out intervals.

They concluded that HIIT does not have to be all-out to produce significant fitness improvements and yet the total weekly time investment could remain under 1 hour.

On a personal note, I REALLY like this kind of interval training: 60 second work intervals repeated 8-12 times. Here’s why:

Body composition was not measured in this study, but I believe that enough energy expenditure can be achieved with 20-30 minutes of this style of interval training to make significant body comp improvements in addition to all the cardiovascular conditioning improvements.

That’s another problem with super-brief and super intense high intensity interval training programs: The cardio and heart benefits are amazing, but you can only burn so many calories per minute, no matter how intensely you work. To call a 4-minute workout a “good fat burner” in the absolute sense is ridiculous.

Somewhere in between long duration slow/moderate steady state cardio and super short super-intense HIIT lies a sweet spot for fat-burning benefits… a place where intensity X duration yield an optimal total calorie expenditure at a reasonable time investment. Perhaps this 20-30 minute HIIT workout is it?

If you’ve read any of my other articles on cardio, you’ll know that I’m not against steady state cardio, walking or even light recreational exercise and miscellaneous activity as part of a fat loss program. All activity counts towards your total daily energy expenditure, and in fact, the little things often add up during the day more than you would imagine (just look up N.E.A.T. and see what you find).

But for your formal “cardio training” sessions, if you’re going to use traditional cardio modes (stationary cycle, etc.) and if your goal includes fat burning, and if your time is limited, then this type of high intensity interval training is a great choice and you can now say it is research proven…

Not to mention… the excuse, “I don’t have enough time” has been officially busted!

Train hard and expect success!

Tom Venuto, author of
Burn The Fat Feed The Muscle

Founder CEO of
Burn The Fat Inner Circle

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General Weight Loss Tips

Where to buy organic foods online?

Consumers can order a huge diversity of organic foods online. he Internet has seriously increased the popularity of organic products in general, and with the alarming growth of nutrition-related ailments, more consumers now change their food choices. Besides the total absence of chemicals, organic food is richer in nutrients and so much tastier. The promotion of organic foods online has actually led to an unprecedented increase in sales over the last decade.

People prefer to read informative nutrition guides, e-books and articles on websites and in magazines before ordering organic foods online. And they are right to do so. Organic food is more perishable, and it needs quick transportation and special packaging. Suppliers deliver organic food within 24 hours after the order. This is why organic food websites provide maps and locating tools to help consumers find the supplier closest to their home.

Organic foods online may be pricier. As compared to conventional food, organic products are more expensive. Some people can’t afford to place online orders because of the supplementary costs of transportation. This means that the purchase of organic foods online may not be that advantageous after all. A solution here is to create a collective shopping list with a few friends or family members, and order bulk quantities from organic wholesalers. The more you buy the higher the discounts or the chances for free delivery.

The shipment costs vary from provider to provider, and they are usually established in relation with the specifics of the delivery. You can also get products from local farms that are sold at the market place, and this is the more convenient alternative to ordering organic foods online. The quality of such products is higher even if their looks are less impressive than those of conventional foods. Make sure that you pay a fair price, and that the products are fresh and in good quality.

Both local farmers and retailers offer bonuses and special discounts for loyal customers. You can strike really good deals in many cases and you can make the best of the foods specific to a certain season. It is also a good idea to compare the offer of organic foods online with that at the local provider and see which is more convenient. Don’t forget to take into account the costs of transportation too.

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