2/10 Top Reasons to Dump Cardio for HIIT Training.

2/10 Produces the Afterburn Effect


Excess post-exercise oxygen consumption (EPOC), is the increased oxygen your body uses after an intense workout to erase its oxygen debt. It uses this oxygen to return the body to homeostasis. That means it uses additional calories to perform tasks such as muscle repair and replenishment of fuel stores. EPOC is better known as the afterburn effect, which is the process of burning extra calories long after your workout is over.

When comparing HIIT to low-intensity exercise (cardio), your exercise intensity positively affects both the magnitude and duration of EPOC [2]. In other words, the greater your intensity, the greater the afterburn effect.

Wouldn’t you rather burn X9 times more fat doing just 20 – 30 mins HIIT than grinding away for hours running, rowing or stepping, think of your poor joints!, and the fun you could be having with the time saved!!

Only 30 minutes of a Smart HIIT session will keep your metabolism boosted for up to 38hrs (that’s when the studies stopped recording- it will go on even longer!)
Just make sure you’re getting truly effective, metabolic HIIT and not just random circuit training – they are NOT the same thing.

I’ve seen and heard about some sketchy sessions with trainers that need to update their knowledge and do better fir their clients. Mine know I’m always studying the latest studies and updating my certifications – that’s why I offer a 200% money back guarantee – does your trainer do that?

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Thanks Jax

Reference Study [1]
Extremely short duration high intensity interval training substantially improves insulin action in young healthy males
John A Babraj1†, Niels BJ Vollaard1†, Cameron Keast1, Fergus M Guppy1, Greg Cottrell1 and James A Timmons12*

* Corresponding author: James A Timmons jamie.timmons@gmail.com

† Equal contributors
Author Affiliations
1 Translational Biomedicine, School of Engineering and Physical Sciences, Heriot-Watt University Edinburgh, Scotland, UK

2 The Wenner-Gren Institute, Arrhenius Laboratories, Stockholm University, Sweden

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BMC Endocrine Disorders 2009, 9:3 doi:10.1186/1472-6823-9-3

The electronic version of this article is the complete one and can be found online at: http://www.biomedcentral.com/1472-6823/9/3

Received: 10 September 2008
Accepted: 28 January 2009
Published: 28 January 2009
© 2009 Babraj et al; licensee BioMed Central Ltd.
This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

Traditional high volume aerobic exercise training reduces cardiovascular and metabolic disease risk but involves a substantial time commitment. Extremely low volume high-intensity interval training (HIT) has recently been demonstrated to produce improvements to aerobic function, but it is unknown whether HIT has the capacity to improve insulin action and hence glycemic control.

Sixteen young men (age: 21 ± 2 y; BMI: 23.7 ± 3.1 kg·m-2; VO2peak: 48 ± 9 ml·kg-1·min-1) performed 2 weeks of supervised HIT comprising of a total of 15 min of exercise (6 sessions; 4–6 × 30-s cycle sprints per session). Aerobic performance (250-kJ self-paced cycling time trial), and glucose, insulin and NEFA responses to a 75-g oral glucose load (oral glucose tolerance test; OGTT) were determined before and after training.

Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P < 0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations post-training (pre: 350 ± 36 v post: 290 ± 39 μmol·l-1, P = 0.058). Insulin sensitivity, as measured by the Cederholm index, was improved by 23% (P < 0.01), while aerobic cycling performance improved by ~6% (P < 0.01).

The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.