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HIIT for weight loss

HIIT stands for High Intensity Interval Training. It is an intense form of cardio training, which produces the most rapid and dramatic changes to your body when working on improving conditioning or weight loss efforts.

In business locally since 1995, Gary King, Master Trainer and owner of One on One Bodyworks, is one of the most sought after Master Trainers in Springfield, Missouri. He has obtained numerous certifications in many different areas of personal training and has over "26 years of experience in the Health and Fitness industry and has exceeded 20,000 training hours thus far".

His motto is “Decide, Commit, Succeed!” and his question always is…”How bad do you want it?”In an interview with Springfield’s Fitness Examiner Tamara Toolen, Gary King talks about HIIT training and how to incorporate it into your exercise routine.Tamara: How does HIIT make your body burn fat all day long?

Gary: Research has shown that after doing HIIT the body has to fight harder to recover catalyzing a higher metabolic after-burn than sustained lower intensity cardio sessions. Research also shows that HIIT can also stimulate greater HGH releases where as less intense long duration or “steady state” cardio sessions do not. Human Growth Hormone is a key factor in fat metabolism.Tamara Toolen: Should HIIT ever be done right before weight training? Why or why not?

Gary King: I do not recommend doing HIIT training before weight training because it will deplete the body on valuable glycogen stores, which is the primary source of fuel for anaerobic training such as weight lifting. Depending on how much energy you start with, HIIT training prior to weight training, which typically requires a lot of energy, could leave you feeling a little too tired or depleted to really get the maximum benefit.Tamara: What is the best way to incorporate HIIT into a persons normal exercise routine?

Gary: It depends a lot on the nature of an individuals training program and goals. For those who are lifting weights primarily for the purpose of increasing mass and/or strength, I typically recommend doing HIIT training on the “off” days in between scheduled weight training sessions. For individuals who are training for overall fitness, and change in body composition, I would recommend that HIIT training be incorporated into their regular training routines. HIIT training can also be very effectively done with a mix of aerobic and anaerobic exercises making it extremely effective in achieving overall fitness and weight loss. (My favorite)Tamara: How does HIIT benefit you more than normal cardio?

Gary King: Typically, cardio done at lower intensity and lower sustained heart rate allow the metabolism to return to its basal rate shortly after the body has cooled down. The intermittent spiking of heart rate in HIIT allows for the benefit of reaching much greater intensity levels due to the short recovery periods between spikes. Long sustained high intensity cardio sessions can be somewhat muscle wasting as well. As mentioned earlier, these sessions are typically shorter in duration but catalyze a metabolic after-burn that will last all day long. It is also very affective in improving cardio/pulmonary fitness levels.Tamara: How long is a normal HIIT session?

Gary: HIIT sessions can be done for different lengths of time with varying intervals. Typically the more intense the HIIT session, the shorter it is due to energy requirements. It is not uncommon to see HIIT sessions ranging anywhere from 4 minutes to 30 minutes…or even an hour in duration. Depending on format, VO2-max can be achieved at any of those session lengths.Tamara: How often should a person do a HIIT session?Gary: That will often depend on both an individual’s fitness level and on his/her fitness goals. For most, 2-4 sessions per week will usually suffice to achieve the desired fitness/weight loss goal. If the session is intense enough, even once a week can suffice.Tamara: Are there other types of HIIT training besides running/cardio?

Gary: There are about as many different types of HIIT training as a creative mind can come up with. Any physical activity or combination of activities that follow the basic structure of HIIT training would qualify as effective HIIT training. I lean heavily toward Kettlebell training routines both for myself and for my clients.

You have probably heard people talk about HIIT at the gym, but what is it really?


This article was provided by One on One Bodyworx LLC
For more information on One on One Bodyworx LLC, check out their full profile here.
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