Download our free Tablet App. WatchFit Experts change lives! During the first week, you'll master the cornerstone combat-conditioning exercises. At the time it was known by the oh-so-catchy name of "Fartlek" training, the conjoining of the Swedish plqn for speed fart and play lek. How To Maintain Your Arm Muscles By: Deme Barlas.
This style is a departure from continuous steady-state slow and steady cardio that most people do at a moderate intensity for minutes. With HIIT, you'll be running or cycling or fat burning workout plan like a bat out of hell for brief stretches, but the net effect when all's said and done is better results in less time. HIIT was developed decades ago by track coaches to better prepare runners. At the time it was known by the oh-so-catchy name of "Fartlek" training, the conjoining of the Swedish words for speed fart and play lek.
So it means "speed play," which is a good description of HIIT training. HIIT has crossed over to the fitness industry due to beneficial results established through both anecdotal reports and published research studies. In fact, studies comparing HIIT to continuous steady-state exercise have shown that HIIT is far superior for fat loss, despite requiring less time to complete.
One of the first studies to discover that HIIT was more effective for fat loss was done in a study by researchers at Laval University Ste-Foy, Quebec, Canada. They reported that young men and women who followed a week HIIT program lost significantly more body fat than those following a week continuous steady-state endurance program. This, despite the fact that the steady-state program burned about 15, calories more than the HIIT program.
A study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week HIIT program subjects dropped 2 percent in body fat as compared to those who followed a continuous steady-state program subjects had no percentage drop in body fat on a treadmill. A study from Australia reported that females following a minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.
The major reason that HIIT works so well to drop body fat burning workout plan to a greater degree than continuous steady-state cardio appears to be due to the greater increase in resting metabolism following HIIT. A study from Baylor College of Medicine Houston, TX reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.
In a study presented at the annual meeting of the American College of Sports Medicine by Florida State University Tallahasseeresearchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those who performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same. In addition to the increase in resting metabolism, research confirms that HIIT is effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production.
The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects' muscle fibers had significantly higher markers for fat oxidation ultimate fat burning workout plan burning than those in the continuous steady-state exercise group. A study fat burning workout plan the Norwegian University of Science and Technology Trondheimreported that subjects with metabolic syndrome who followed a ultimate fat burning workout plan HIIT program had a percent greater decrease in content of the fat-producing enzyme fatty acid synthase as compared to subjects who followed continuous moderate-intensity exercise.
And yet another way that HIIT appears to work has to do with getting the fat to where it will be burned away for good. A new study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat. Researchers reported that 6 weeks of HIIT increased the amount of special proteins fat burning workout plan muscle that are responsible for carrying fat into the mitochondria where fat is burned away for fuel by up to 50 percent.
Ultimate Workout for Belly Fat Loss - Cardio and Abs Workout
Brian Casad's Ultimate Fat-Burning Workout plan —there's just no getting around it! The good news is that I've put together the ultimate high-intensity workout. Try the ultimate military workout plan from the U.S. Marine Corps to burn fat and build muscle in four weeks. Video embedded · Best Workouts of All Time is the ultimate answer to the question "What workout should I do?" Fat - burning workouts . The Best Full-Body Fat Loss Workout.