Is it possible to lose weight with just 1 Minute per day?
There is no doubt that High-Intensity Interval Training (H.I.I.T.) is a trend worth watching in the exercise world.
So many people talk about it these days and there is a buzz in all types of media.
It is also sometimes called the one-minute weight loss routine because you alternate those periods of all-out activity with work that is at about 50 percent.
However, if you are doing it on your own, then studies show that too much of a good thing can be bad.
Aside from the build-up of too much lactic acid, which can lead to muscle fatigue, you might also be putting your body into fight or flight mode.
You might also be releasing too much cortisol, which can be detrimental to your body.
For this reason, researchers suggest that thirty to forty minutes a week of high intensity is the maximum, and their definition of high intensity is that where you work at 90% above your heart rate.
If you bump it down to 85%, then forty to fifty minutes is your new allowance.
For this reason, you should be careful about how much high intensity that you are actually doing.
If you tend to be the type of person who has no holds barred, you could actually be going too hard.
Another critical component to the success of High-Intensity Interval Training, according to the experts, is your actual recovery time.
This is actually another important part of this workout.
Some people want to do the 1-minute weight loss routine thirty times in one session.
This is fine, as long as you don’t reach H.I.I.T. for the rest of the week.
Usually, experts recommend a day off of a certain muscle group to allow it to recover.
If you’re doing intervals, you could follow the same maxim.
There’s no hard and fast rule except that you shouldn’t overdose on the one-minute weight loss routine in the same week, and after you’ve tried a High-Intensity Interval Training work-out, you might not even want to.
The suicide run might have you feeling a little sore the next door.
Make sure for this reason that you warm-up and cool down before each workout.
You’ve probably seen your favorite You Tuber or celebrity slamming that medicine ball on their Instagram or in their videos.
Your view of the kettlebell has probably forever changed – that is if you even had one before.
But actually delving into this workout will require a trainer, a class, or boot camp if you want to really get an introduction for yourself.
You also might want to invest in a Polar A370 watch with an H10 chest strap or something of that nature if you want to really measure your heart rate. And then, get ready to immerse yourself in this work-out revolution.
Just don’t forget to take yours before and after photos.
The premise of this type of workout is that you don’t need to go hard for a full thirty minutes to see results.
In fact, you can alternate between short bursts of sprints and then other less intense workouts.
The effectiveness of these workouts lies in the one-minute all-out mentality.
Let’s dive a little deeper into High-Intensity Interval Training.
The intense part of the workout is called anaerobic exercise.
The point of this minute or so is to cause lactate to form.
That’s why you have to be all in.
You need to go hard enough for this substance to form, but the good news is that it’s not 20 minutes or so of this. It’s just a couple of seconds to two minutes.
It may seem like a long time but you can build up to it.
If you are really out of shape, you can aim for the intervals to be shorter.
Even fifteen seconds is better than nothing.
Going longer than a few minutes will count more for aerobic exercise.
This has a different effect on the body. During anaerobic exercise, your body will rapidly break down glucose for energy, the consequence of this type of rapid breakdown is the formation of lactic acid.
Initially, lactic acid had a bad rap.
Coaches were always talking about it in a negative tone.
Even the word sounds a little derelict.
But the term is not as ominous as it once was previously thought.
Of course, when the levels are very high, then it still is not good for the muscles.
It still can lead to muscle fatigue, just like your high school coach used to tout.
However, the formation of lactate is a normal process that occurs at any time that you push yourself to the limit.
The point of High-Intensity Interval Training seems to be that you can burn more calories in a shorter period of time by utilizing the anaerobic state.
You go hard alternating your high-intensity speed with your lower intensity aerobic exercise until your body is too tired to continue.
This usually occurs at thirty minutes. It will of course vary depending on how fit you are.
If you cannot go on after 15 minutes, then this is indicative of your fitness leveL.
You can always try to tack in an extra 15 minutes of aerobic exercise at the end to satiate your desire to clock in a certain amount of minutes.
Adding an additional fifteen to twenty minutes at the end of this is better than just stopping at 15 minutes for beginners.
The benefits of H.I.I.T. So we’ve said a lot about the actual process, but you still might be wondering about the benefits.
A H.I.I.T. workout will give you better glucose metabolism. Basically, glucose is what all carbohydrates ultimately break down into.
This type of workout will also make you stronger and improve your athleticism.
This is the dreaded substance in our body that we all want to get rid of.
We all know that it’s bad for us to have too much fat and it just makes us look like a fluffier version of ourselves.
Also, couple in the risk of heart disease, stroke, and diabetes, and we should all want to get rid of fat.
You might ask yourself – if High-Intensity Interval Training is so great, why isn’t everyone doing it?
One of the main reasons that more people don’t do this is because researchers admit that it is hard.
Not everyone can push themselves to this point.
You have to be motivated as there’s no carrot dangling in front of you to bring you to the point of no return.
If you do this type of exercise, then make sure you warm-up and cool down.
Your off period exercise should be at about 50% as well.
With all this said, Fat-Burning High-Intensity Interval Training is a wonderful way to use science to help you shed pounds and even save time while doing it.
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