HIIT Workouts For Weight Loss? Is this a solution
The research is fairly clear that HIIT overpowers steady state cardiovascular training in weight loss, fat loss, and in promoting healthy changes in blood sugar and insulin sensitivity. This all makes sense given the mechanisms of action, but it is not the end of the story.
Those who despise steady state cardio now say – nope, never need it again. (This tends to happen with a lot of things, but the best example is stretching. The people that don’t like to stretch but who need it the most don’t do it, and the people that love it tend to do too much).
The problem isn’t HIIT, it is that we aren’t building or maintaining the foundation to really use HIIT well and recover from it. HIIT is powerful. Potent. But so is cardiac output work.
Interval Philosophy has now been extrapolated to everyone ever. Why would I go for a hike or do mobility and movement training when I can just get this whole thing done in 40 / 20 intervals in 45 minutes.
Given the choice of whether to move or have high intensity exercise regimen, one should always chose movement. It trumps high intensity (HITT) in the research as far as longevity and health, and is much more in tune with how we have evolved into being and what we do day to day.
What Are the Benefits of HIIT?
● Concentric Hypertrophy of the Heart – Increased stroke volume
● EPOC – Increased After Burn
● Time Efficient
● Weight Loss
● Increased Insulin Sensitivity – Glycogen Depletion
● Opioid High – Feels Soooo Good
● Improved Buffering Capacity (Lactate)
● Improved Anaerobic Capacity & Power if programmed correctly.
● Increased Muscular Hypertrophy (Circuit Training)
What Are the Negatives?
● Concentric Hypertrophy of the Heart – Limits blood volume. (If overdosed can cause excess acidosis leading to damage.) - can decrease your life longevity
● Promotes the idea that you can just sit or stand still the rest of the day – Lack of time spent in movement exploration (Stuck in 2D?)
● Sympathetic Driver – Over prescription can exhaust the endocrine system.
● CNS Fatigue – Taps emotional energy (lingering fatigue can affect motor learning and strength)
● Destroys Mitochondria – Heart and Muscle Fibers
● Randomness – very few know how to progress this type of work well
● Sacrifices in Movement Quality in Highly Fatigued States - increase risk of injury
Is it High Intensity training better than nothing? Depends on the Athlete.
Is it better than movement training and being pain free? No way.
Is combining both in an educated manner the way to go? F@#$ Yes.