When people set out to establish an exercise routine, many of them do to lose a few pounds.
On the other hand, there are those who do it because they want to get fit and want to experience better health.
And others want to get stronger so they can perform physical tasks in your day to day life.
Whatever the reason for exercise, many people know if they go and “make the damn thing” a couple of times a week that will finally achieve their goals.
The problem is that many people report is that they simply do not have enough time to exercise. Which is why research is emerging should be encouraging for anyone who has encountered this problem.
The truth is the most efficient and the most effective work out is actually one that can be done in the least amount of time.
Known as HIIT or high intensity interval training, this style of exercise allows people to have an hours worth of results in just a few minutes.
As Dr. Mercola writes , the evidence for the achievement of HIIT training style is quite convincing:
In his blog he said:
in a study published in Journal of Obesity 2 reported that 12 weeks of HIIT can not only lead to significant reductions in abdominal Total trunk and visceral fat, but it can also give you a significant increase in fat-free mass and aerobic power.
Another study published in the journal Cell Metabolism 3 showed that when healthy people, but inactive exercise intensely, even if the exercise is brief, immediate measurable change in their DNA.
Several of the genes affected by an acute bout of exercise are the genes involved in fat metabolism. Specifically, the study suggests that when you exercise your body almost immediately experiences gene activation increases the production of enzymes busting fat (lipolytic).
However, another study found that middle-aged adults unfit but otherwise healthy were able to improve their sensitivity to insulin and regulating blood sugar after only two weeks of training interval (three sessions per week). 4 A follow-up study also found that interval training positively impacted sensitivity to insulin. In fact, the study included people with diabetes fledged type 2, and only one interval training session was able to improve the regulation of blood sugar over the next 24 hours! 5
Best of all is HIIT routines do not necessarily require complex exercise equipment or protocols.
For example, could make October 40 springs meters every minute on the minute for 10 minutes to help achieve their goals.
Or, you can make the Tabata method is 20 seconds work, 10 seconds anywhere from four minutes to the end of 8 minutes.
The most important part abuts the HIIT method is to exert oneself anywhere from 85-100% of the maximum capacity only then to recover, and then re-engage in the same capacity.
When this is achieved might find that you have:
- lost significant amounts of adipose tissue
- The increase in VO2 max
- back stronger
- increased resistance
- stabilized insulin levels
- feel better than you have in years
for more information on HIIT can read the entire article by Dr. Mercola wrote on the subject here .