Fat loss Vs High Intensity Interval Training
Good morning and happy Monday!
I hope you are all enjoying the same glorious weather that's currently in Redruth, Cornwall!
I hope you have all had a good weekend, or holiday (statistics show that last 2 weeks are when most of the UK population take a holiday) are you contemplating exercise after a holiday or long lay off from exercise? Are you a little concerned or confused about where to start? Hopefully I can give you a good few pointers, mainly concentrating on how to train and fat loss (long slow distance) against high intensity workouts.
OK, So today I am going to look at High intensity interval training (HIIT - high intensity interval training) Vs Fat loss training (long slow distance) and what the health benefits are and also progressions for exercise newbies.
Buy one get one free on main course and specials excludes fillet steaks and beef wellingtons
Must book to qualify and present voucher on arrival 01209860332
Contact: 01209 700617
Valid until: Wednesday, December 11 2013
So what is fat loss training?
(long slow distance)
It is mainly what I see in the gym - people coming in, using the bike, stepper or treadmill whilst watching the TV or even reading a book! This type of training is long and generally speaking, boring (45min - 1.5hrs). This type of training (as we have read) does burn more fat than most other forms of training, whilst we are exercising.
I can hear you asking "then this is the best form of training for me!" Please carry on reading before you make this snap decision.
What is High intensity interval training?
This is a style of training sometimes called Fartlek training, HIIT training or TABATA style training. In essence they are all the same, apart from they increase in difficulty. Fartlek training is the start point (example: walk 3min, jog 1 Min, run/sprint 30sec and repeat this cycle, alternating the rest/work period as needed) 35-40min total, HIIT training could be; sprint 100 meters walk back recovery and repeat this 10 times. TABATA is a very short intense period of exercise, and should not be undertaken by anyone who hasn't been training for a minimum of 8 weeks, the cycle is 20sec sprinting and 10sec rest, repeat this 8 times, each effort must be 100%. Similarly you could do this with maximal press ups or squats for 20sec rest for 10 - this is really hard!
Which one is best?
If you are looking at fat loss, and weight management.... They both are!.... how? Let me explain.
If you have had a break from exercise for a period of time or are new to training we need to show progression to allow the body to adapt - We need to let the body systems get used to being put under stress (this is safe) If we try and go straight into TABATA style training, we run a high risk of injury or illness. I would start with slow distance for 3 sessions for 2/3 weeks then farlek for a further 2 weeks and progress into HIIT and TABATA as you feel comfortable.
Why do we progress into HIIT training when slow distance burns the most fat?
This is where 99% of confusion happens. Whilst we burn more fat during slow distance work our metabolic rate increases during exercise time but returns rapidly post training (please see previous blogs on metabolic rates) But in HIIT training our metabolic rates are high during exercise can stay increased post exercise for up to 36hrs! This means your body is burning a heck of a lot more calories in your daily life (post exercise), these calories will be derived from fat, the reason research shows more fat is burnt during long slow work is because they never looked into the after effect of exercise on the body and calorie consumption. In short, HIIT training is hard work but it's shorter in duration and yields a higher calorie burn in a 48hr period as well as a higher reduction of fat stores.
In my next blog I will put together some progressions of these differing exercise programmes, so keep your eyes peeled for these.
please remember if you have had a long lay off from exercise or are unsure about your health in any way, seek the advice from your Doctor before starting any exercise program.
That's if for this instalment in my blog, I hope you have found it useful. Your comments/questions are always welcome.