Running To Lose Weight – HIIT

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If you are not into it, running to lose weight can be a chore. While running is an excellent form of aerobic exercise which tones the entire body and burns a lot of fat calories, it has it’s drawbacks too.

Running To Lose Weight – The Problems

One drawback is the fact that it’s pretty doggone boring. Sure, you may get some diversion if you run in an area where there is a lot going on. But, if you’re not training for a marathon or something, on the whole, logging miles for no apparent reason, is enough to make you stop at the nearest Starbucks for one of those high priced, high calorie, drinks and reconsider your weight loss program.

Another thing that people have trouble with is the fact that the typical aerobic exercise program takes a good chunk of your free time if you’re going to do it well and going to do it consistently. Whether you’re out pounding the pavement, on the treadmill, or other machine of your choice, let’s face it, you’re going to be there for a while doing the same thing for whatever amount of time you have set aside.

One more thing that tends to come up with the chronic cardio routines is the potential for cumulative trauma to various body parts. Typically the knees and feet when we are talking about running.

To be fair, there are many people out there who don’t have any problem with any of the issues above. But there are others who really have to consider how much time they can devote to a fitness program or may not be able to jump into a typical cardio running program.

Lose Weight By Running -HIIT

High intensity interval training (HIIT) provides an excellent alternative for people who want use their running to lose weight. For those that are unfamiliar with the term, HIIT, is a way of exercising where several short sessions of really intense exercise are alternated with intervals of low intensity activity (or even rest).

Generally HIIT incorporates any movement that can be done intensely for anywhere from 30 seconds to 4 minutes. Because most people can do things like run or cycle for this amount of time, HIIT usually is done with variations of lower extremity rather than upper extremity exercises. For instance, if you are on a treadmill, you increase the intensity of the speed or grade for a specific period of time and then rest for another specific period.

Benefits Of High Intensity Interval Training.

Research has proved that HIIT provides greater overall benefit to the body than typical aerobic exercise as outlined below:

  • Greater capacity to burn fat
  • Greater capacity to burn carbs
  • Improves aerobic capacity
  • Improves power and muscular strength

The medical studies I found typically lasted an hour or more in some cases. However, this is more of an indication of the research structure than exercise requirement. Your HIIT session can last as little as 15 minutes. It depends on your fitness level and exercise objectives

In one study, researchers wanted to study the effects of HIIT on moderately active women and weight loss.  The program lasted 2 weeks consisting of 7 training sessions of HIIT using a stationary bike. The exercise sessions in the study lasted 1 hour consisting of 10, 4 minute bouts of intense cycling and a 2 minute rest in between. The study found that in just 2 weeks the body’s ability to mobilize and then metabolize fat had increased by 36%!

Another study explored the effects of concurrent HIIT and strength training in soccer players. While the study focused on soccer players, I am sure that anyone engaged in regular strenuous activity would have similar results.

This study was made up of 2 sessions of strength training and 2 sessions of HIIT a week over the course of 8 weeks. The training exercises…

“consisted of 4 sets of 6RM (repetition maximum) of high-pull, jump squat, bench press, back half squat, and chin-up exercises. The high-intensity interval training consisted of 16 intervals each of 15-second sprints at 120% of individual maximal aerobic speed interspersed with 15 seconds of rest.”

What researchers found was that concurrent strength training and HIIT produced significant strength gains across the board. In addition, the players’ vertical jump height increased as well as their sprint times in the 10 and 30 meter sprints. All this without increasing body mass.

These results are consistent with most other HIIT studies which have shown that shorter duration high intensity running, cycling, or other aerobic activities will effectively increase your ability to burn fat and improve strength and performance.

HIIT Routines Are Easy To Plan

HIIT is easy to work into any exercise routine. It can be as simple as alternating running and walking during a weekend trip to the park. This same approach can be used if you have access to a treadmill.  But, you don’t have to just use running or walking. You can add sprinting and weight lifting, or sprinting and bodyweight exercises. You’re only limited by your imagination.

To make your HIIT session easy to follow there are many different interval timers that you can get. I recently wrote about the “Gym Boss” Ipod application I use. I like it because it’s simple to make your own timers and modify them for specific exercise routines.

Running to lose weight is still a good way to go. However, if you want to change it up, get rid of some of the monotony and get a lot more benefit in a shorter amount of time, try high intensity interval training, or, HIIT.

Creative Commons License photo credit: Mike Licht, NotionsCapital.com

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She’s Waitin’ For You To Finish Your Workout, Dude.


Creative Commons License photo credit: Fredo in (((Stereo)))>

Understanding what she’s up to is always a challenge. But, one thing is for sure, you can’t read her mind. But what is possible is that you can watch her. Watch her….watch her…out of the corner of your eye. Watch her.

Men your women will love to watch you workout. No, you don’t have to be naked or have on a G-String. If she wants you to do this then the exercise is just frosting.

But, seriously, one of the best things that a guy can do is to sit down and consider all the fitness programs available. Ask your girl which one she likes for you and then ask her why. The reason you do this is simply to keep her as interested as possible. Once you two find one, settle on it, then commit to it. If the program lasts 6 months stick to it for six months.

I wouldn’t go too much longer than 6 months. The interest wanes and the routine will sometimes go by the wayside. One thing  remedy this is to have 3-4 month goals and have her help you measure your goals.

Incoporate her ideas into your workout routine. Subconsciously she appreciates the fact that you feel good enough about you to share with something that is this significant.

I wouldn’t make the exercise sessions too long. Lay down the law with this. If your sessions goo too long, that special mood will come and go without anyone suspecting. Now, we don’t want that. You wan’t your sessions last no more than 40 minutes at the most.

The reason for this is obvious but I will share it with you. Women like to watch. They like to watch policemen giving out tickets. We all know that they like to watch the construction type  worker do their thing. And, let’s face it, some of these guys don’t actually look like a catch to bring home either. But that’s not the point. The women like it. That’s all that matters at this point.

Let’s take a look at some of the things that women may find attractive in these guys.

  • They look rugged.
  • They look manly.
  • They are dirty.
  • They smell of male pheromones
  • They are doing legitimate work.
  • They look like they know what they are doing.
  • And, generally, their muscles are pumped!

So, how could you tailor a home workout routine after the sort of guy that you woman finds worth looking at from time to time? What could you do to add some spice to your training is coming to the fore as the optimum way for, not only the professional athlete to train, but also for us everyday people also. To put it simply, high intensity interval training, or HIIT, is nothing more than adding short bursts of intense exercise activity (typically aeroibic) to what you normally already do.

Many who have abandoned the gym culture for the more natual and convenient setting of their own garage, driveway, a spare bedroom, or even a nearby park have found how they can get all the benefits of the gym routine just by adopting a high intensity exercise program. The keep doing their own regular workout routine and then add a little spice into it with HIIT.

Research is constantly showing that high intensity resistance training will do a number of positive things.

  • Increase the amount of fat burned
  • Increase Protein synthesis to add muscle mass
  • Improve bone structure
  • and improve you heart function.

one of the easiest ways to work in hi-intensity training into you routine is simply adopt a sprinting regime. 30 seconds of spinting and 60 seconds revoery.will not only build your aerobic but strength also. try and do as many of these 30/60 second cycles as you can and look for other ways to incorporate HIIT into your workouts.

This is one way to shorten your workout time but also get an intense workout. This allows you to do the workout at home or fairly close to home where your significant other  can keep her eye on you. She will appreciate all the hard work you’re putting in and the results you both get as a pay off and my bet is that she will let you know this one way or the other.

Happy Trails.

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High Intensity Interval Training: What’s Out There?

Interval training, or, “high intensity interval training is an excellent way to increase your body’s capacity to burn calories. It can be added to a workout without weights fairly easily. And, for those of us who lead fairly busy lives, it can also cut your workout time by a 1/4 or even 1/2. For many who may just be getting into a regular workout routine the concept of interval training may not be fully appreciated or understood.

Interval training is where you intersperse bouts of generally aerobic exercise with your regular activity routine. For example, if you are doing a typical push pull routine with push ups and pull ups, you may add some sprinting into your session to increase your heart rate and actually burn more calories. Or, if you are running you may want to add running stairs or hill running to your typical regimen.

Rule of thumb for most is that your interval is a 1:2 time ratio with your regular exercise. So, if you are doing resistance work for 1 minute you do 30 seconds of all out cardio. Or, if you are just sprinting or putting in some rope skipping, you do 30 seconds and then rest for 1 minute.

HIIT (High-Intensity-Interval-Training) Tips

Jim Stoppani, PhD, Senior Science Editor for Muscle & Fitness Magazine and author of Encyclopedia of Muscle & Strength teaches you how to maximize the benefits if high-intensity-interval-training (HIIT).

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Interval training can boost your metabolism and help you burn calories and it can also increase your aerobic capacity which will give you more energy. Burning calories? Boosting energy? Hmmm…sounds like a recipe for a pretty cool lifestyle.

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