30-MINUTE GROUP CLASS OF INTENSIVE TRAINING FOR her
Calorivorous & STIMULATING
HIIT burns up to 30% more calories than other types of workouts
A SESSION OF HIIT IT'S...
→ 30 minutes of cardio-muscular training
→ different workouts every day so you never fall into a routine
→ functional movements targeting all muscle groups
→ a warm-up of a few minutes, followed by the WOD (Workout Of the Day) and a Finisher to conclude in style;)
→ a metabolism that remains stimulated for several hours
HIIT is great for ...
Quickly done well done, only 30 minutes on the agenda, no more excuses to postpone…
Exceed plateaus in targeted cardio and / or toning workouts.
Losing weight while doing some good for your body and your mind, the best diet!
Increase your tolerance to a high level of intensity for a longer period of time.
Continue to burn calories for several hours after your workout, thanks to the hyper-stimulated metabolism.
A better posture induced by the functional exercises.
Sculpt and tone to get a firmer shape and a prouder allure.
A greater zenitude thanks to the production of endorphins, the hormones of the well-being.
A more efficient heart thanks to the principle of High Intensity Intervals Training.
A good mood thanks to the dopamine, the hormone of pleasure induced by drugs and alcohol but more sanely produced by working out!
An immune system strengthened by the metabolic stimulation following the workout.
A stronger mind boosted by your many accomplishments to push your limits.
Turn into a BADASS ; )
HIIT
HIIT (High Intensity Interval Training) is a workout of successive intensive exercises and recovery periods.
Involving the whole body, HIIT is a complete workout aimed at improving Endurance, Cardio, Coordination and Balance.
The benefits of interval training (HIIT) are numerous, including: increasing endurance, improving acceleration and speed, and burning more calories in less time. Basically it makes you more athletic, faster, and accomplish 3x faster what you would on a treadmill!
Although most people know that physical activity is good for your health, it is estimated that about 1 in 3 people worldwide do not get enough. Physical inactivity is the fourth leading cause of death in the world.
So, unless you have a job that requires physical exertion, a regular workout is probably the best thing you can do for your well-being and your physical and mental health.
BONUS ! HIIT speeds up your metabolism and allows you to burn fat for hours after your workout is over.
HIIT IS CALORIVORIOUS
HIIT burns a lot of calories quickly1.
One study2 compared the calories burned over 30 minutes of HIIT, weight training, running and cycling.
Researchers have shown that HIIT burns 25-30% more calories than other forms of exercise. In this study, the HIIT session consisted of exerting a maximum of 20 seconds, followed by 40 seconds of rest. This means that participants actually exercised only a third of the time that groups of runners and cyclists were exercising.
Although the duration of each workout was 30 minutes in this study, it is common for HIIT workouts to be much shorter than traditional exercise sessions. This is because HIIT allows you to burn the same amount of calories, but in less time.
One of the ways that HIIT helps you burn calories is post-workout.
Several studies have demonstrated the impressive ability of HIIT to increase metabolism hours after training3.
Researchers have even shown that HIIT increases your metabolism even more after the workout compared to jogging or a regular weight lifting session4. In the same study, it was shown that HIIT, above all, causes a greater consumption of fat.
Another study also showed that just two minutes of HIIT in the form of sprints increased metabolism for 24 hours, which was energetically equivalent to 30 minutes of running5.
Thanks to a significant increase of the metabolic activity, HIIT generates a post-workout calorie burning called EPOC (excess post exercise oxygen consumption), which burns 6 to 15% additional calories.
HIIT HELPS LOSE FAT
Studies have shown that HIIT can help with fat loss.
In June 2017, a review of 13 experiments involving 424 obese or overweight adults was published. Interestingly, it revealed that HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference.
In addition, a study found that people who did HIIT three times a week for 20 minutes lost 2 kg of body fat in 12 weeks without dietary change. The most interesting parameter is undoubtedly the 17% reduction in visceral fat (pathogenic fat that surrounds internal organs).
Several other studies also indicate that it is possible to reduce body fat with HIIT, despite the reduced training time678.
HIIT HELPS BUILD AND TONE YOU MUSCLES
In addition to helping lose fat, regular HIIT practice helps build and tone muscle mass.
Of course, the legs and the core (abs and back) are the first muscle groups to benefit from a noticeable improvement9. That said, a full body HIIT workout will tone all the muscles from head to toe.
Even though classic weight lifting training is the most effective way to gain pure mass, the practice of HIIT is preferred by women who are more inclined to tone their muscles rather than increase their mass10.
Bottom line: HIIT allows you to burn a lot of calories without losing muscle mass unlike long endurance training.
HIIT IMPROVES OXYGEN CONSUMPTION
Oxygen consumption refers to the ability of your muscles to use oxygen. This parameter is also called VO2max.
Endurance training is typically done to improve it, but HIIT has been shown to achieve the same benefits in less time11.
Two studies have confirmed that to achieve the same level of improvement in oxygen consumption, it takes 2x less time to practice HIIT-type training than conventional training such as stationary cycling.
The first study reported a 9%12 gain in 5 weeks with 4 weekly 20-minute HIIT workouts versus 40 minutes of continuous cycling. The second 8-week study reported a 25% gain13 revealing the same ratio of half the time for HIIT.
Here you are, convinced that HIIT is for YOU!
Take a look at
It is recommended not to do more than 4 HIIT sessions per week to allow the body to recover.
- Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training.
- Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men.
- Oxygen consumption, substrate oxidation, and blood pressure following sprint interval exercise.
- The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial.
- Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise.
- High intensity interval exercise training in overweight young women.
- The effects of short-term high-intensity interval training vs. moderate-intensity continuous training on plasma levels of nesfatin-1 and inflammatory markers.
- High Intensity Interval- vs Moderate Intensity- Training for Improving Cardiometabolic Health in Overweight or Obese Males: A Randomized Controlled Trial.
- Effects of 16-week high-intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: a preliminary study.
- American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise.
- Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial.
- Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial.
- The Effect of Low Volume Interval Training on Resting Blood Pressure in Pre-hypertensive Subjects: A Preliminary Study.
- The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis.
- The effects of a 2 week modified high intensity interval training program on the homeostatic model of insulin resistance (HOMA-IR) in adults with type 2 diabetes.
To BOOK your classes and MANAGE your membership: ACHIEVE from WellnessLiving
©2021 elleFITNESS inc. Quebec – Canada / All rights reserved
