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High Intensity Interval Training and TurboFire

High Intensity Training (HIIT) training is not new, but seeing it promoted in the home training program is. Chalene Johnson, creator of TurboFire, said one of the reasons he created a new home training program was because he wanted a fitness system that leveraged the benefits of High Intensity Training. One of the benefits is that according to TurboFire's promotional information, HIIT can deliver 9 times the fat burning results of the nation's aerobic exercise training. This is quite a claim; can it be true? To see all that, we look at High Intensity Training and some of the scientific studies that have been conducted to test the effectiveness of this training system. Our goal is to determine if the sensation claim that seems to be about the fat loss made by TurboFire boosters may be true and if it is actually much better than solid aerobic exercise.

Is Exercise High Intensity Exercise (HIIT) Exact?

High Intensity Training Exercise, Sprint Interval Training or Interval Training has only been a technique with a fancy name since the 1930s. Much to the credit of the German Trainer, Dr. Woldemar Gerschler by popularizing distance training methods for Olympic riders. Some call him "father" over time. As one might guess, Gerschler uses intervals to increase the speed of athletes.

The Gerschler Interval Training Method developed is different from the method most commonly used today. Gerschler and cardiologist Dr. Herbert Reindel works with thousands of runners to find the right training system that will maximize efficiency. The refined method is based on heart rate and not interval. Gerschler will have runners who perform short sprints of 100 meters or more to reach a heart rate of 180 beats per minute (bpm). Then the heart rate is monitored and once it drops to 120, the next sprint will run. If the heart rate is increased to 120 for more than 90 seconds, the sprint is reduced in intensity or length. Athletes trained under Gerschler using the Interval training system were very successful. His runners set world records in 1939, 1952 and 1955.

Exercise High Intensity Training Today

Modern HIIT practitioners follow the principals developed by Gerschler and Reindel but have refined them to include some of the country's strong aerobic exercises during the recovery period. This has been shown to increase the effectiveness of interval training. In addition, most HIITs today are done by measuring time intervals rather than using heart rate measurements as Gerschler did.

What is commonly called a wind sprint is the simplest and oldest form of High Intensity Training. Therefore, if you played any type of field sport as a teenager, your coach may have done HIIT, though they may not use that term or cool acronyms.

For a long time, the ideal part of recovery for intense training is 2 to 1, meaning short breaks for one minute are separated by two minutes of recovery. But many programs and coaches differ from this formula. For example, one study using regimens with a ratio of 1.25 to 1 and another with a ratio of 8 to 1. Although the ratio of recovery to intense exercise sessions varied, both studies using this ratio measured positive results from Intensity Training Exercises. High Interval. The general rule is that HIIT training should be 15 to 20 minutes and should include both warm and cold periods before and after intense sessions.

High Intensity Exercise Exercise and Fat Loss

The unreliable claim that High Intensity Interval Training results in "9 times" fat burning often comes from a 1994 study by Angelo Tremblay, Jean-Aime Simoneeu and Claude Bouchard, who said they measured "nine times" the increase in fat loss fat in the interval training group (HIIT) compared to the group that only performed steady state exercises. Although, some have questioned the use of this number as "out of context" other studies have concluded, which has shown higher efficiency with HIIT as well.

To avoid taking anything out of context, here is an excerpt from the Tremblay study as a whole: "When corrected for training costs, the decrease in the number of subcutaneous adiposity caused by the HIIT program was nine times greater than that of the ET program." subcutaneous is a term used by the medical and research community to describe what we call fat. "ET" in this study refers to "endurance training" or steady training.

It is important to note that in this study researchers corrected energy costs - in other words, they compared the effectiveness of losing fat training rather than total fat loss. The real difference in fat loss is 3 times. Both groups in the study saw a reduction in fat, but the group did not lose much weight. Others have stated that in this particular study, the HIIT group had a higher average body fat composition than the control group and suggested that this contributed to the increase in fat loss resulting in the High Intensity Training group.

As far as we know there are no other studies that measure fat loss and Intensity Interval Training, but there are many other studies that measure the effectiveness of HIIT. A study published in March 2010 by scientists at McMaster University, Canada shows that only 2.5 hours of High Intensity Training or one-week interval training produces the same biochemical muscle changes as the 10.5-hour endurance training and the same endurance performance benefits . Therefore, according to this study, High Intensity Training Exercise is more than 4 times as effective as strength training. This study does not measure fat loss but factors that determine "voluntary exercise performance" or what we as a public might call fitness.

Another study by Jeffery King for a thesis at east Tennessee State University, found that HIIT increased metabolic rate for the next 24 hours. These have also been named as contributing factors to higher fat loss with High Interval Exercise.

This is not a study, but the following excerpt from the New York Times article is strong support for High Intensity Interval Exercise: "Exercise breaks not only improve cardiovascular fitness but also your body's ability to burn fat, either at low levels or moderate intensity, according to one. a study published this month, in the Journal of Applied Physiology. "Interval training also stimulates changes in mitochondria, where fuel is converted to energy, causing them to burn fat first. "

So it seems that the scientific and fitness community is in agreement: High Intensity Interval Training is an incredibly effective way to burn fat and get in shape in less than standard aerobic exercise. One study has found that HIIT is 9 times more effective in burning fat than standard aerobic exercise. And while some have questioned the methodology of this study, since the TurboFire promoters cited the academic study, they are on solid ground claiming that it burns more fat than solid aerobic training.

However, we should note that to do HIIT correctly requires that you be able to make the maximum effort over and over again. This requires you to do some exercise. Some guidelines show that you must be able to perform at least 30 minutes at 70% of the estimated maximum heart rate without exhausting yourself to train safely using HIIT. Anyone who is below this level of fitness needs to exercise regularly at a less intense level to build this level in order to use HIIT. And as always, consult your doctor before engaging in any serious physical activity if you have any questions about whether you can conduct Intensive Intensive Exercise.



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