High Intensity interval training (HIIT) includes a thorough, heavy physical effort for a short period of time, followed by a short recovery period. It has been shown that aerobic HIIT interval training increases the production of HGH compared to continuous aerobic training, although the time to complete HIIT training is shorter. In addition, a study in the Journal of Strength and Conditioning 2013 showed that four weeks of HIIT rowing burns more body fat than traditional rowing.
HGH is a hormone that can help the body burn fat easily as it continues to work even after finishing the training session. HIIT is a great trigger for this hormone when accompanied by HGH precursor like Arginine and Glutamine. For best results consider taking HGH releasers such as HGH X2 or Growth Factor Plus.
Effective HIIT training helps you burn calories, lose fat, build lean muscle, improve heart health, push your limits and increase efficiency. However, although the benefits of HIIT are plentiful, there are still some myths about this type of training that, if followed, can hamper your performance. Discover the truth behind these some common HIIT misconceptions to help you perform your intervals perfectly.
Working out for more than 30 minutes is not better
You don’t need 60 minutes or 30 minutes to train effectively. The idea behind good, high-intensity training is to push yourself to the max. As the duration of your “high intensity” workout approaches 30 minutes, the intensity will decrease. The next time you plan your HIIT session, instead of working out continuously for 30 minutes break it down like this:
- Working: 7 minutes
- Resting: 2 minutes
- Working: 6 minutes.
- Resting: 2 minutes
- Working time: 5 minutes
All exercises are not well suited for HIIT
Not all exercises should be used for HIIT training. To achieve a really high intensity, you should do a whole body exercise that puts pressure on the cardiovascular system and increases muscle endurance. For example Burpees, Kettlebell Swinging, Dumbbell Snaps, Kettlebell Clean and presses and sprints
Simple joint exercises such as biceps curls and triceps extensions offer no benefits for conditioning of the whole body. If you can talk while exercising then you are doing HIIT correctly.
Losing fat with only HIIT = wrong
It is true that one of the benefits of HIIT is that it causes excessive oxygen consumption, also known as post-combustion, after a workout, which helps to stimulate your body’s metabolism for up to 48 hours after an intensive workout. However, after-burning is not a license to eat anything you want.
If you eat too much after every workout, you’ll never get the results you want. Do not use HIIT to justify bad eating habits, but clean up your diet so that you not only have more energy for your workout, but also see results.
HIIT training can help you bulk up = wrong
HIIT burns fat, improves aerobic endurance and improves working capacity while maintaining lean muscles. Work capacity refers to the body’s ability to work with varying intensity and duration. Muscle hypertrophy is achieved through bodybuilding training, so don’t be afraid to swing, clean, push or grab a heavy barb. These are compound exercises that put a strain on the whole body and put pressure on the cardiovascular system so that your metabolism is boosted.
HIIT requires expensive fitness equipment.
No dumbbells? No problem! Body weight HIIT training is so effective in burning fat that the emphasis is on increasing your heart rate and keeping it there. Are you ready to take on the challenge? Try my do-it-anywhere workout.
Each exercise is performed with a pause of 30 seconds in between. Give 100% of your strength during the exercise. Repeat the exercise every other day with the goal of improving your speed.
- 50 sit-ups.
- Squat 50 times.
- 38 push-ups
- 12 burpees
- 32 jumping lunges
- 22 triceps dips