High Intensity Interval Training – Dr. Rob America’s Fitness Doctor®

A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity, 90%. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last between fifteen and twenty minutes.  HIIT is considered to be an excellent way to maximize a fat loss workout. HIIT increases the RMR, resting metabolic rate, for the following 24 hours.  HIIT turns on your metabolic fire!  Specific hormones that are released during this type of training are cortisol, growth hormone and catecholamines (adrenaline and noradrenaline), which contribute significantly to decreases in body fat.  Catecholamines are fat destroying hormones that have been shown to liberate both intramuscular and subcutaneous fat.  Steady state exercise only results in small increases in catecholamines.  HIIT is a powerful stimulator of growth hormone.  Growth hormone limits lipoprotein lipase, which is a fat storage enzyme, excellent.  What is another powerful stimulator of GH, getting a full night of sleep.  HIIT has been extensively studied and is significantly more effective at fat reduction than steady state exercise.

“Fitness is the Footprint of Life.  Follow It!”

Dr. Rob Kominiarek, America’s Fitness Doctor®