HIIT or High Intensity Interval Training is still an effective way to increase the burning of body fat. HIIT resulted in greater fat oxidation during exercise, and help to improve weight loss in a shorter time. A study published in the “Journal of Applied Physiology” showed an increase of fat oxidation during exercise experienced by study participants when they perform HIIT program.
The study examined eight women with a healthy body weight. They had to perform 10 explosive exercises using HIIT for four minutes using a stationary bike, with a period of rest for two minutes.
The researchers found that after seven HIIT for a total workout time of 60 minutes in two weeks, the oxidation of fat in the body of the study participants increased by 36 percent.
How This Best Way to Burn Belly Fat for Women Works?
Normally, the body uses carbohydrates as an energy source, and it depends on the level of difficulty of the exercises you do. When the level of your exercise is more than 75 percent from the maximum heart rate, the amount of oxygen that processes fat metabolism will decrease, so that all stored energy is derived from carbohydrates.
Increased fat oxidation during exercise is thought to be the result of an increase in cardiovascular capacity (where the number of maximal oxygen consumption increased by 13 %, with a lower heart rate for 30 minutes) that produce greater levels of oxygen to burn fat during exercise.
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Women who participated in the research do HIIT for 15-30 minutes 3-4 days in each week for a total of 45-90 minutes per week. HIIT directly affect the total amount of energy burned both from stored fat or carbohydrates.
Another study conducted by the University of New South Wales in Sydney Austalia proved the effectiveness of HIIT training to burn fat in the body. The researchers divided the participants into two groups. The first group was asked to do HIIT for 20 minutes 3 times a week, while the second group was asked to do regular cardio exercise 30-40 minutes 3 times a week.
As a result, the group managed to lose fat do HIIT 3 times more training time and managed to save up to 43 percent of the group doing regular cardio.
Time to Try HIIT
If you love to do exercises such as running, bicycling, and swimming, try to combine the exercise with HIIT program. Perform explosive movements, for example, sprint for 60 seconds then leisurely 30 seconds, 60 seconds and sprint again, and continue for about 15-30 minutes (3 times per week).
This exercise is high-intensity exercise. To achieve the best performance, of course you need a periodic process, because the ability of each person’s body is different. Do it in stages with minimal time duration. Then add little by little the duration of exercise as your body begins to adapt to the exercise.
In addition to more efficient and save time, research has proven that HIIT exercise program can help you lower the weight faster than ordinary exercise.