WEIGHT MANAGEMENT BASICS #24: #7 HIGH INTENSITY INTERVAL TRAINING By laurent514 on May 27, 2019 • ( 0 ) View this post on Instagram WEIGHT MANAGEMENT BASICS #24: #7 HIGH INTENSITY INTERVAL TRAINING – You can train your heart with aerobic exercise at 70% of your maximum heart rate over several weeks of walking on a treadmill, and this has been the traditional way to condition the heart through training for over 40 years.However, there is now a new form of aerobic exercise on a bike, treadmill, or elliptical that burns more calories than walking at a steady pace and it is called HIGH INTENSITY INTERVAL TRAINING or HIIT. In this type of aerobic exercise, you warm up and then push as hard as you can to 90% of your maximum heart rate (220 minus your age) for 20 seconds and then go slowly for 20 seconds, then repeat the cycle three more times. If you are very fit you can make the bursts of exercise longer but always have an equal rest period. Research shows that compared to steady exercise, you will burn 6% to 15% more calories with HIIT. This extra calorie burn is due to more oxygen consumption by the body during the pauses between the rapid bursts of exercise on a treadmill, bike, or elliptical. The extra calories burned are called EPOC or Excess Post-exercise Oxygen Consumption. The same concept applies to resistance exercises like weightlifting, machines, and resistance bands. It was always thought that few calories were burned with weightlifting, but scientists found that calories were burned after exercise as muscle took up amino acids to build protein and glucose to restore glycogen in the muscles. So be sure to have a Protein-Rich Shake within 30 minutes to 1 hour after the end of your whole exercise session including aerobic HIIT and your resistance and weightlifting exercises to feed your muscles. In the next few posts, I will go over how to train your different muscle groups including Glutes, Quads, Abs, Chest, Back, Biceps, and Triceps – so stay tuned!! #drdavidheber #exercise #calories #aerobic #highintensityintervaltraining #heart #weightlossjourney to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com and read PERSONALIZED NUTRITION AND TRANSFORMATION available as an e-book on Amazon.con for $5.49 A post shared by Dr. David Heber (@drdavidheber) on Feb 16, 2018 at 5:26am PST Share this:TwitterFacebookLike this:Like Loading...‹ WEIGHT MANAGEMENT BASICS #24: #7 THE HEART MUSCLEWEIGHT MANAGEMENT BASICS #24: #7 HOW TO TRAIN MUSCLES ›Categories: Nutrition
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