(A heart rate monitor can provide an accurate assessment. “Subtract your age from 220 to estimate your maximal heart rate,” he says. The key to HIIT is pushing your heart rate up above 80% of its maximum, Astorino says. But how you should practice it depends on your fitness level. HIIT can work for a wide range of people. With HIIT, it appears that even very short bouts of training can switch on those genes, so it’s an efficient workout. “But to activate these genes with traditional cardiovascular exercises, you have to do fairly large or long bouts,” he says. This lacking oxygen delivery to the muscles starts a “cascade of molecular responses in most organs of the body” that produces a greater training response than more leisurely bouts of exercise, he says.Įxercise of any intensity switches on genes that increase the growth of mitochondria-the power generators of the cells-and triggers all of the other beneficial biological changes linked with physical fitness, says Astorino. How can HIIT do so much good in so little time? During very intense exercise, “the heart cannot pump enough blood to satisfy all the muscles,” says Ulrik Wisløff, a HIIT researcher and head of the cardiac exercise research group at the Norwegian School of Science and Technology. MORE: Why You Don’t Have to Exercise Every Day Among people with heart disease, HIIT improves cardiorespiratory fitness nearly twice as much as longer stretches of moderate-intensity running, cycling or other aerobic exercises, one review study concluded. It doesn’t just work for the young, fit and healthy. A HIIT-induced surge in your body’s levels of growth hormones and other organic compounds “can increase fat burning and energy expenditure for hours after exercise,” says study author Stephen Boutcher, an associate professor of medical sciences at the University of New South Wales in Australia. Other research finds that HIIT may outperform traditional cardio when it comes to fat loss.
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