Achieve Weight Loss Faster On The Treadmill With HIIT Training
There is a way for you to lose weight fast on a treadmill. It's called HIIT. HIIT stands for High Intensity Interval Training. The great thing about HIIT is that your workouts are shorter, but the weight falls off faster. HIIT is also fun to do on a treadmill because it's interesting and you can change up your workout routine.
The news of HIIT started circulating among treadmill owners over a decade ago after a study came out reporting how much weight, or fat, could be lost doing HIIT. Once treadmill owners saw the results themselves, HIIT began spreading like wildfire. The study was done over a five month period of time involving two groups of people. The first group did normal steady cardio for 45 minutes. This group began their study exercising at 60% of their maximum heart rate and worked up to 85% before the study was concluded.
The second group did HIIT for 30 minutes. Their workouts consisted of bringing their heart rates up to 70% of their maximum heart rates. Then for ten seconds they would back down on their workout intensity so their heart rates would fall. The group then did a 90 second period of working out that brought their heart rates back up again. Afterwards, they went back down into a lower intense workout so their heart rates would slow down, again. This was repeated throughout their 30 minute workout.
After the study was done experts concluded that the second group that had been doing HIIT used less energy and time working out during the five months. It was also found that the second group lost three times more fat than the other group, and the fat group two lost was primarily the fat that many people find so hard to get rid of, subcutaneous fat, or the fat that is directly beneath the skin.
What makes HIIT so great for weight loss is your body goes into EPOC, or Excess Post-exercise Oxygen Consumption. In a nutshell, your body requires more oxygen to get back to its resting state which means you continue to burn calories even hours after you have completed a HIIT routine. In fact, a 2002 study showed the resting metabolic rate of participants was still elevated 48 hours later. This is great news for someone who wants to lose weight and get their metabolism boosted.
HIIT on a treadmill is fast and easy, but it is intense. Workouts should last anywhere from 20 to 30 minutes. Once you have warmed up, get your heart rate up to its maximum heart rate range. Follow this by intervals of exercise that will lower your heart rate and then raise it back up again. Change up the length of the intervals, or the number of intervals you do, depending on your personal preferences.
While HIIT is a very popular way to lose weight fast with treadmills, keep in mind that it is not recommend that you do HIIT more than two or three days a week. HIIT works and it does put your body under stress. You shouldn't do HIIT day after day. But, don't feel like you are cheating. Your body is still burning fat and calories long after your workout is over!