Over the last several years researchers have come to the consensus that high intensity interval training (HIIT), described as relatively short bursts of intense exercise followed by periods of rest, is the most effective training method when it come to burning the highest amount of calories and fat in the shortest amounts of time.
HIIT is not only an extremely effective and efficient form of exercise but it also provides a tremendous boost in human growth hormone (HGH.) Exercisers can reap the benefits of HIIT in literally just minutes per week.
The human body has three different types of muscle fibers: slow, fast, and super-fast. Only the super-fast fibers will impact your production of human growth hormone (HGH), which is a key hormone contributing to one’s strength, longevity and overall health.
The majority of people who exercise, including athletes only train using their slow muscle fibers. In fact all steady state cardio or strength training both only work your slow muscle fibers. These muscles are filled with capillaries and mitochondria, and contain a lot of oxygen which is utilized in the production of energy. HIIT training including power training, or plyometric burst-type exercises engage fast muscle fibers and they’re 10 times faster than slow fibers, activating them is the key to producing growth hormone (HGH). While steady state aerobic activity has many benefits a well balanced fitness regimen should include both slow and fast twitch muscle fibre recruitment for maximum health benefits.
Many exercises can be transformed into HIIT workouts, the key is to train at maximum intensity for a short burst and then immediately recovering for roughly the same amount of time, working in sets . The intervals between maximum intensity and rest are going to be dependent to your personal fitness levels.
A good general starting point could look like 30 seconds of sprinting, followed by 30 seconds of walking, repeating for 20 minutes or 10 rounds. Those new to an exercise program or with lower levels of fitness should work with a certified Personal Trainer to ensure safety and effectiveness in program design.