Showing posts with label HIIT. Show all posts
Showing posts with label HIIT. Show all posts
Wednesday, September 6, 2017
Radio Tuesday: HIIT, Grilling, Calories, and Strength
Today, we covered benefits of HIIT, overestimating calorie intake, grilling concerns, and the importance of strength training.
Also check out the new Chaplain Paul Voorhees Ministry website.
Eric Dempsey
MS, ISSA Master Trainer
Dempseys Resolution Fitness
Friday, January 29, 2016
The One Key to Getting Lean and Ripped
The 1 Key to Getting Lean and Ripped
Sprint workouts are one of the best fat burning workouts you can do. Yes, really.
A study done by Colorado State University gave subjects a maintenance diet for three days.
On one of the days they did 2.5 minutes of sprints.
Using the latest technology (oxygen analyzers, etc.) it was determined the subjects burned an extra 200 calories on the day they did the sprints.
Now, full disclosure - the workout...
"involved pedaling as fast as possible on a stationary bicycle in the room that was set at a high resistance for five 30-second periods, each separated by four-minute periods of recovery in which they pedaled slowly with very little resistance. During the intense, 30-second bouts, the researchers coached the volunteers over an intercom system, encouraging them to give 100 percent effort."
So it was actually a 22.5 minute workout, although they were only "working" for 2.5 minutes.
Even so, that's pretty good stuff!
Have you ever seen a fat sprinter? Me, either.
We see fat marathon runners all the time, though.
They are not overweight by any means, but they are skinny fat in that their body composition isn't good.
They may be skinny but too much of the weight they do have is fat, not muscle.
Sure, they don't look fat when you glance at them.
But too much of the (little) weight they carry, is fat, not muscle.
While their overall weight may be okay, the body composition of that weight isn't always what it should be. They burn too much muscle with all that long distance running.
But not sprinters. If you want to shed fat at a record pace and keep your lean muscle and your metabolism revving, sprint workouts are the way to go for getting lean, ripped abs.
You also have to be careful. Sprinting all out on a flat surface can be a great way to injure yourself, especially if you don't warm up properly.
One way to limit the risk of injury (and it can be a more intense, more effective workout, too) is to perform your sprints uphill, instead of on a flat surface.
If you don't have a hill around that's convenient, a flat place to sprint (on a track, or a field, not the hard cement or concrete of a road or sidewalk) will do just fine.
You'll also want to limit your sprint efforts to 85 - 90% of your all out effort. It will be enough.
Before a sprint workout, hit a light jog for a few minutes (if you're sprinting on a field like a soccer or football field, you can jog a couple of laps around the outside) or perform a couple of minutes of jump rope.
Then it's a few body weight exercises like jumping jacks, body weight squats, leg swings, etc.
All this doesn't need to be long or intense but you want to prepare your body for sprinting.
The sprinting workout begins with three or four (progressively harder) sprints of about 30 to 40 yards. These are warm ups. You shouldn't be bent over hands on your knees exhausted!
Then it's time for the real thing.
"Interval training stresses energy systems in the body that aren't accustomed to being used," says Jeramie Hinojosa, M.S., director of the East Texas Medical Center Olympic Center, in Tyler, Texas.
"Blood supply to cells increases, the cells use oxygen more efficiently, and the enzymes that help create energy also increase. This improves fitness."
Keep in mind, serious sprint workouts are similar to intense weight training sessions for the legs, so your body needs time to recover. If you start doing multiple sprinting sessions per week, cut back on your leg workouts with weights accordingly.
There are numerous ways to perform not only sprinting sessions, but interval training in general, from work to rest ratio, length of work and rest intervals, number of interval 'set's, exercises involved, etc.
Besides the variety, you can also build on your sprint workouts as you improve your overall fitness level. Starting out, you might only be able to perform 2 or 3 sprints of 20 yards before calling it quits.
But your fitness levels will quickly improve and before you know it, you'll be doing more sprints of longer length (not necessarily for a longer time as your speed will improve as well).
Even so, don't let these training sessions expand into long, volume oriented workouts. When it comes to HIIT training, a little bit goes a long way.
If you aren't ready for high intensity interval training, here's a sample progression for you:
Alternate jogging with walking
Alternate running with jogging
Alternate sprints with walking
Alternate sprints uphill with walking down the hill (and extra rest if needed)
If you don't have access to a hill, you can still adjust the parameters like I mentioned above. Maybe you start out with 3 to 4 sprints of 20 yards.
First you add intervals until you are doing 10 sprints of 20 yards and then you drop back the number of sprint intervals to 4 or 5 and sprint for 30 yards.
Eventually, you may be doing ten 60 yard sprints for your workouts. Yes, it's the same type of progression ladder you'd use to increase your weights in your weight training routines.
During your sprint workouts, you don't need to go all out. Try sprinting around 85 - 90% of a maximum effort.
If you're serious about burning fat and getting ripped abs and want to quickly see results, consider adding HIIT training in the form of sprinting to your program.
"Blood supply to cells increases, the cells use oxygen more efficiently, and the enzymes that help create energy also increase. This improves fitness."
Keep in mind, serious sprint workouts are similar to intense weight training sessions for the legs, so your body needs time to recover. If you start doing multiple sprinting sessions per week, cut back on your leg workouts with weights accordingly.
There are numerous ways to perform not only sprinting sessions, but interval training in general, from work to rest ratio, length of work and rest intervals, number of interval 'set's, exercises involved, etc.
Besides the variety, you can also build on your sprint workouts as you improve your overall fitness level. Starting out, you might only be able to perform 2 or 3 sprints of 20 yards before calling it quits.
But your fitness levels will quickly improve and before you know it, you'll be doing more sprints of longer length (not necessarily for a longer time as your speed will improve as well).
Even so, don't let these training sessions expand into long, volume oriented workouts. When it comes to HIIT training, a little bit goes a long way.
If you aren't ready for high intensity interval training, here's a sample progression for you:
Alternate jogging with walking
Alternate running with jogging
Alternate sprints with walking
Alternate sprints uphill with walking down the hill (and extra rest if needed)
If you don't have access to a hill, you can still adjust the parameters like I mentioned above. Maybe you start out with 3 to 4 sprints of 20 yards.
First you add intervals until you are doing 10 sprints of 20 yards and then you drop back the number of sprint intervals to 4 or 5 and sprint for 30 yards.
Eventually, you may be doing ten 60 yard sprints for your workouts. Yes, it's the same type of progression ladder you'd use to increase your weights in your weight training routines.
During your sprint workouts, you don't need to go all out. Try sprinting around 85 - 90% of a maximum effort.
If you're serious about burning fat and getting ripped abs and want to quickly see results, consider adding HIIT training in the form of sprinting to your program.
I have used HIIT for years in my own training, while training martial arts students and soldiers and in my fitness bootcamp and personal training programs. I also researched HIIT in graduate school for my research paper. It is science based and proven.
Give it a try for rapid fat loss.
If you want to learn more great and effective tips to get you in killer shape fast, check out
Fitness Hacks - 52 secrets that you need to know!
Fitness Hacks - 52 secrets that you need to know!
Eric Dempsey
MS, NASM Weight Loss Specialist
Wednesday, December 3, 2014
The Time Efficient Exercise Intensity for Fat Loss: a brief literature review
The Time Efficient Exercise Intensity for Fat Loss
Eric Dempsey
California University of Pennsylvania
November 24th, 2014
Time is a factor in exercising and lengthy exercise sessions can cause problems with program adherence. Program adherence is one of the major issues with obese people failing to make progress. An alternative form of training done at high intensity for short periods of time can eliminate the time barrier for exercise. This would increase the likelihood of program adherence. Participating in high intensity exercise (HIE) sessions can maximize oxygen consumption and fat oxidation with short duration workouts. The majority of the fat oxidation and calories burned from HIE training occurs after the workout. This process is referred to as excessive post exercise oxygen consumption (EPOC) (Hazell, Hamilton, Olver, & Lemonb, 2014). This may prove to be useful for people who wish to lose body fat and increase performance but are constrained on time for exercise (Townsend et al., 2013).
The purpose of this research is to compare the effectiveness of high intensity exercise vs. moderate intensity exercise, on fat oxidation in non-athletic test participants, in order to determine which intensity of exercise, would deliver the greatest results in the least amount of time.
Literature Review
Training Intensities Used for Fat Loss
There have been numerous studies conducted on different exercise intensities to try to determine which exercise intensity level is appropriate for different goals. Many of the studies centered on comparing MIE and HIE forms of exercise training to see which intensity level produced the most body composition change, metabolic change, increase in performance and VO2 max. The results of the studies have been conflicting or polarized into either a MIE or HIE supporting camp. Both methods of training produce results. MIE takes longer time commitments than HIE. One form of training is not suitable for everyone. Having multiple training protocols allows people to use the correct training format to fit their needs (Wallman, Plant, Rakimov, & Maiorana, 2009). HIE may not be suitable for certain types of people although it has been shown to have favorable and safe results with a wide spectrum of people including cardiac rehab patients. MIE can be better suited for those people who have injuries or cannot participate in high intensity effort. When it comes down to the time available for exercise, HIE has been shown to be able to produce viable results in short periods of time, comparable to MIE done for much longer periods (Boutcher, 2011).
MIE
Moderate intensity exercise requires lengthy periods of time to produce results, usually in excess of thirty minutes per session. Better results come from even longer durations of training such as 40 to 90 minutes at 50 to 75 percent of heart rate peak. Research has shown that MIE performed for 41 minutes, three times a week, for eight weeks, resulted in significant fat loss with test subjects (Eimarieskandari et al., 2012). Dutheil et al. (2013) reported that MIE performed for 90 minutes, four times per week resulted in body fat loss and body composition changes. Another study showed that MIE performed for two hours and 30 minutes, per week for 12 weeks, resulted in significant body fat loss and body composition changes (Hottenrott, Ludyga, & Schulze, 2012). Although results were achieved with MIE in each of these studies, the time involved was significant and lasted longer than 30 minutes.
HIE
Moderate intensity exercise requires lengthy periods of time to produce results, usually in excess of thirty minutes per session. Better results come from even longer durations of training such as 40 to 90 minutes at 50 to 75 percent of heart rate peak. Research has shown that MIE performed for 41 minutes, three times a week, for eight weeks, resulted in significant fat loss with test subjects (Eimarieskandari et al., 2012). Dutheil et al. (2013) reported that MIE performed for 90 minutes, four times per week resulted in body fat loss and body composition changes. Another study showed that MIE performed for two hours and 30 minutes, per week for 12 weeks, resulted in significant body fat loss and body composition changes (Hottenrott, Ludyga, & Schulze, 2012). Although results were achieved with MIE in each of these studies, the time involved was significant and lasted longer than 30 minutes.
HIE
High intensity exercise is becoming increasingly popular because it provides people with a short, robust method to increase performance and change body composition. HIE normally consists of short, intermittent exercise bouts performed at an intensity level of eighty five percent or above of the lactate threshold velocity (Hottenrott et al., 2012). One study showed that conducting HIE training for 27 minutes, three times a week for six weeks, resulted in significant body fat loss (Hazell, Hamilton, Olver, & Lemonb, 2014). Research by Campbell et al., (2010) reported subjects losing more body fat in the HIE group than the MIE group during a six week period, using two 15 minute sessions per day, five days a week. In another study, HIE training for 20 minutes, three times a week for 12 weeks, produced significant body fat loss (Matinhomaee, Banaei, Azarbayjani, & Zolaktaf, 2014). Additional research used HIE training for 20 minutes, three times a week for 12 weeks, which resulted in significant body fat loss in test subjects when compared to a control group (Heydari, Freund, & Boutcher, 2012).
Heydari et al., (2012) also reported that HIE training burns more visceral fat than MIE training and that HIE training is optimal due to its low time commitment. HIE training for 30 minutes produced metabolic profile results similar to that of much longer MIE training sessions (Wallner, Simi, Tschakert, & Hofmann, 2014). These research studies illustrate that HIE training can produce significant fat loss results with exercise sessions that last 30 minutes or less.
Excessive post exercise oxygen consumption (EPOC)
For maximal fat loss to occur, the energy expended during the exercise session as well as the energy expended after the exercise session must be substantial. The oxygen consumed after the exercise session that assists in fat loss is referred to as EPOC (Townsend et al., 2013). Intensity is the only variable reported to impact the level of EPOC after exercise. Higher EPOC levels are associated with increased fat oxidation. (Warren, Howden, Williams, Fell, & Johnson, 2009). MIE training burns the majority of its calories and body fat during the exercise session while HIE training burns most of its calories and body fat, post exercise through enhanced EPOC (Warren et al., 2009).
Heydari et al., (2012) also reported that HIE training burns more visceral fat than MIE training and that HIE training is optimal due to its low time commitment. HIE training for 30 minutes produced metabolic profile results similar to that of much longer MIE training sessions (Wallner, Simi, Tschakert, & Hofmann, 2014). These research studies illustrate that HIE training can produce significant fat loss results with exercise sessions that last 30 minutes or less.
Excessive post exercise oxygen consumption (EPOC)
For maximal fat loss to occur, the energy expended during the exercise session as well as the energy expended after the exercise session must be substantial. The oxygen consumed after the exercise session that assists in fat loss is referred to as EPOC (Townsend et al., 2013). Intensity is the only variable reported to impact the level of EPOC after exercise. Higher EPOC levels are associated with increased fat oxidation. (Warren, Howden, Williams, Fell, & Johnson, 2009). MIE training burns the majority of its calories and body fat during the exercise session while HIE training burns most of its calories and body fat, post exercise through enhanced EPOC (Warren et al., 2009).
Conclusion
The various studies show that both MIE and HIE training are effective at improving body composition, performance and VO2 max. HIE training can be a suitable alternative form of training for people who do not have the time for longer MIE training (Boutcher, 2011; Campbell et al., 2010; Eimarieskandari et al., 2012; Hottenrott et al., 2012; Townsend et al., 2013; Wallman et al., 2009). HIE training is a time efficient form of training for body fat loss and increased performance (Hazell et al., 2014). The research supports the use of HIE training as a suitable alternative to the normally prescribed MIE training. People who do not have the time or would be unlikely to adhere to longer duration workouts can benefit from HIE training to accomplish their goals.
This research provides trainers and coaches with the enhanced ability to tailor training programs based upon the client’s needs. By providing a combination of MIE and HIE training programs tailored to the individual, trainers will have the ability to increase performance and body composition results within the training time available to each client (Townsend et al., 2013). HIE training has been reported to lower cholesterol levels and blood pressure in test subjects (Wallman et al., 2009). With the ability of HIE training to burn more visceral fat than MIE training, HIE training may be optimal for decreasing the health risk factors of people with metabolic syndrome and obesity (Heydari et al., 2012).
Further research is recommended on HIE training in obese populations with longer intervention periods (Wallman et al., 2009). More studies using larger groups, with emphasis on a better understanding of the effects of EPOC, are warranted (Townsend et al., 2013). HIE training for use in doctor supervised, weight management programs needs to be investigated further (Heydari et al., 2012). More research is also recommended on the metabolic and physiological responses from HIE training when compared to MIE training (Wallner et al., 2014). Additional research is also recommended for identifying the optimal work and rest ratios for obese subjects performing HIE training (Wallman et al., 2009).
Clinical Implications
This research provides trainers and coaches with the enhanced ability to tailor training programs based upon the client’s needs. By providing a combination of MIE and HIE training programs tailored to the individual, trainers will have the ability to increase performance and body composition results within the training time available to each client (Townsend et al., 2013). HIE training has been reported to lower cholesterol levels and blood pressure in test subjects (Wallman et al., 2009). With the ability of HIE training to burn more visceral fat than MIE training, HIE training may be optimal for decreasing the health risk factors of people with metabolic syndrome and obesity (Heydari et al., 2012).
Future Research
Further research is recommended on HIE training in obese populations with longer intervention periods (Wallman et al., 2009). More studies using larger groups, with emphasis on a better understanding of the effects of EPOC, are warranted (Townsend et al., 2013). HIE training for use in doctor supervised, weight management programs needs to be investigated further (Heydari et al., 2012). More research is also recommended on the metabolic and physiological responses from HIE training when compared to MIE training (Wallner et al., 2014). Additional research is also recommended for identifying the optimal work and rest ratios for obese subjects performing HIE training (Wallman et al., 2009).
References
Boutcher, S. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 1-10. doi: 10.1155/2011/868305
Campbell, L., Wallman, K., & Green, D. (2010). The effects of intermittent exercise on physiological outcomes in an obese population: continuous versus interval walking. Journal of Sports Science and Medicine, 9, 24-30. Retrieved from http://www.jssm.org/
Dutheil, F., Lac, G., Lesourd, B., Chapier, R., Walther, G., Vinet, A., … Courteix, D. (2013). Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the Resolve* randomized trial. International Journal of Cardiology, 168, 3634-3642. doi: 10.1016/j.ijcard.2013.05.012
Eimarieskandari, R., Zilaeibouri, S., Zilaeibouri, M., & Ahangarpour, A. (2012). Comparing two modes of exercise training with different intensity on body composition in obese young girls. Ovidius University Annals, Series Physical Education & Sport/Science, Movement & Health 2012 Supplement, 12, 473-478. Retrieved from http://www.univ-ovidius.ro/
Hazell, T., Hamilton, C., Olver, T., & Lemonb, P. (2014). Running sprint interval training induces fat loss in women. Applied Physiology, Nutrition, and Metabolism, 39, 944-950. doi: 10.1139/apnm-2013-0503
Hazell, T., Olver, T., Hamilton, C., & Lemon, P. (2012). Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise. International Journal of Sport Nutrition and Exercise Metabolism, 22, 276 -283. Retrieved from http://www.humankinetics.com/products/journals/journal.cfm?id=IJSNEM
Heydari, M., Freund, J., & Boutcher, S. (2012). The effect of high-intensity intermittent exercise on body composition of overweight young males. Journal of Obesity, 12, 1-8. doi:10.1155/2012/480467
Hottenrott, K., Ludyga, S., & Schulze, S. (2012). Effects of high intensity training and continuous endurance training on aerobic capacity and body composition in recreationally active runners. Journal of Sports Science and Medicine, 11, 483-488. Retrieved from http://www.jssm.org/
Matinhomaee, H., Banaei, J., Azarbayjani, M., & Zolaktaf, V. (2014). Effects of 12-week high-intensity interval training on plasma visfatin concentration and insulin resistance in overweight men. Journal of Exercise Science & Fitness, 12, 20-25. doi: http://dx.doi.org/10.1016/j.jesf.2014.01.001
Rahimi, R., (2006). Effect of moderate and high intensity weight training on the body composition of overweight men. Physical Education and Sport, 4, 93 – 101. Retrieved from http://facta.junis.ni.ac.rs
Townsend, J., Stout, J., Morton, A., Jajtner, A., Gonzalez, A., Wells, A., … Cosio-Lima, L. (2013). Excess post-exercise oxygen consumption (EPOC) following multiple effort sprint and moderate aerobic exercise. Kinesiology, 45, 16-21. Retrieved from http://www.kif.unizg.hr/en
Wallman, K., Plant, L., Rakimov, B., & Maiorana, A. (2009). The effects of two modes of exercise on aerobic fitness and fat mass in an overweight population. Research in Sports Medicine, 17, 156–170. doi: 10.1080/15438620903120215
Wallner, D., Simi, H., Tschakert, G., & Hofmann, P. (2014). Acute physiological response to aerobic short-interval training in trained runners. International Journal of Sports Physiology and Performance, 9, 661-666. doi: 10.1123/IJSPP.2013-0385
Warren, A., Howden, E., Williams, A., Fell, J., & Johnson, N. (2009). Postexercise fat oxidation: effect of exercise duration, intensity, and modality. International Journal of Sport Nutrition and Exercise Metabolism, 19, 607-623. Retrieved from http://www.humankinetics.com/products/journals/journal.cfm?id=IJSNEM
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com
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