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IS HIIT SUPERIOR TO TRADITIONAL RESISTANCE TRAINING?
What exactly is HIIT? HIIT stands for High-Intensity Interval Training. And resistance training (also called strength training or weight training) is any exercise that causes the muscles to contract against an external resistance. This is coupled with the expectation of an increase in muscular strength, tone, mass, and/or endurance.
HIIT is a cardio workout in which you alternate between periods of short intense exercise and breaks for recovery. If a client has any cardiovascular problems or other health concerns that may limit their ability to exercise at intense levels, then HIIT may not be right for them. This type of exercise alternates between high-intensity and low-intensity exercises and can be used both anaerobically and aerobically.
Did you know that HIIT can burn more subcutaneous fat than long-duration, low-to-moderate intensity endurance training?
Interval training has been found to be highly effective in improving a variety of health related factors. High-intensity short-duration progress have been found to match or surpass results for functional capacity, muscular power, fat and weight loss and other metabolic adaptations when compared to moderate-intensity, long-duration exercises. Clients wanting to achieve weight loss can benefit from the increased exercise intensity and variety of movements offered by the HIIT method.
Below is just a few amazing benefits of the High-Intensity Interval Training method:
o HIIT can burn a lot of calories in a short amount of time
o Your metabolic rate is higher for hours after exercise
o It can help you lose fat
o It can reduce heart rate and blood pressure
o Blood sugar can be reduced by HIIT
o You may gain muscle using HIIT
o HIIT can improve oxygen consumption
How many times a week should you do HIIT?
Well, if you work out four times per week, it is recommended for two HIIT sessions and two resistance training sessions. But, a new study HAS found that HIIT is no more effective than moderate-intensity continuous training (MICT) when it comes to weight loss. The main different is, with HIIT, you burn calories faster- so you can get away with working out for a shorter amount of time.
Anyone with a busy schedule can benefit for this type of exercise. You're able to get the effects of an hour long workout in half the time!
What about resistance training?
According to Hans Selye, a Canadian physician, exercise, including resistance training, can be considered a good form of stress called “eustress.” Over time this allows the human movement system to adapt and thus be able to maintain homeostatic states under a variety of different conditions. Whether the goal is to increase muscular endurance, strength, hypertrophy, power or to reduce body fat and improve overall health, the use of resistance training is an important component in any fitness program. According to the National Academy of Sports Medicine (NASM), muscular hypertrophy, “is an adaptation characterized by an increase in the cross-sectionsal diameter of muscle fibers that occurs as a response to those fibers being recruited to create increased levels of tension.”
Some benefits of traditional resistance/ weight training are:
o Improved muscle strength and tone - to protect your joints from injury.
o Maintaining flexibility, mobility and balance, which can help you, remain independent as you, age.
o Weight management and increased muscle-to-fat ratio - as you gain muscle; your body burns more kilojoules when at rest.
o May help reduce or prevent cognitive decline in older people
o Greater stamina - as you grow stronger, you won't get tired as easily
o Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
o Improved posture
o Decreased risk of injury
o Increased bone density and strength and reduced risk of osteoporosis
Different types of resistance training include:
o Free weights - classic strength training tools such as dumbbells, barbells and kettlebells
o Medicine balls or sand bags - weighted balls or bags
o Weight machines
o Resistance bands - like giant rubber bands - these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement
o Suspension equipment - a training tool that uses gravity and the user's body weight to complete various exercises
o Your own body weight - can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.
So, which of these two powerful training methods now reign supreme? I, as National Athlete and personal trainer, say the good ole-fashioned resistance training. But, always remember that every bdy type is different. What works for me may not necessarily work for you. Try different meathods and see what gives you the best results. Never be afraid to change it up a bit!
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