A Short Road to Fitness and Weight Loss

It's 6:30 , you'll jog for 30 minutes and still have 30 more to do. you start to get bored as the thoughts of the obligations of the day clouding your mind.

You want, you can drop it and leave for work , but you must follow , keep these cardiovascular benefits.

Well, you do not have to . not short your search as short as 8 minutes response .

This response is Tabata , a type of HIIT ( high intensity interval )

The technique is very simple:

Start with two minutes warm blood flow to the muscles and joints and heated.

Sprint for 20 seconds at maximum effort .

Jog for 10 seconds.

Repeat 8 times in 4 minutes .

After cooling for 2 minutes .

It is about 8 minutes total.

Now , I can hear your comments skeptical , I was conditioned to believe that more is always better, and when it comes to weight loss you really think much, much better .

I know it seems like a short workout, but it's really hard, I know some people who prefer leisurely jog for 2 hours to get to the limit of 8 minutes.

but the benefits of HIIT are measured not only by the arms of the clock, according to some researchers . you can always

get all the benefits of cardio

Improved cardiovascular function , studies show that HIIT can significantly reduce the risk of cardiovascular disease

Aerobic Benefits : Can you believe that 2.5 hours ( spread over several days , of course) HIIT can produce biochemical changes in the equivalent of 10.5 hours of muscle endurance training? well demonstrated by the studies.

If you are an experienced athlete, Tabata has another advantage for you. As you know , beating his previous record becomes more difficult with time. but found that HIIT can overcome this obstacle

Metabolic advantages always believed that begins burning fat after 30 minutes of exercise , so you should take it slow to exceed 30 minutes and complete the required time. But the important fat burning is not only the total amount of calories burned during exercise , metabolic rate is elevated resting after a point that is very much in favor of HIIT has been shown to increase the metabolic rate and oxygen consumption for 24 hours after training.

HIIT also significantly reduced insulin resistance.a great advantage for a country where 30 % live with diabetes.

Adaptations also causes skeletal muscle results in a higher fat oxidation in skeletal and muscle improved glucose tolerance .

And gain time to forget .