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A Quick Guide To High-Intensity Interval Training

by MASS4D® Insoles

High-Intensity Interval Training

Most fitness enthusiasts are familiar with the term high-intensity interval training (HIIT) because of the several advantages linked to this particular form of workout.

In addition to making a notable difference in body composition, HIIT has a prominent effect on overall health and fitness levels as shown by various studies conducted on the subject. 

A typical high-intensity interval training programme consists of short bursts of intense exercises coupled with recovery periods spread across a session, which usually does not last for more than a few minutes.

This proves to be an ideal workout for those struggling to hit the gym during their busy schedules; exercises such as burpees and mountain climbers can easily be performed at home without the use of any special tools and equipment.

A minute of HIIT can be helpful too

According to a study conducted by the Department of Kinesiology at the McMaster University in Canada, even a single minute of intense exercise within a 10-minute routine can result in big improvements to health and fitness especially for overweight or obese adults.

The fat-burning benefits of HIIT sets are related to huge gains in VO2 Max or the maximum amount of oxygen used by the body for energy. This leads to increased endurance which helps an individual sustain longer during a workout while building strength and shedding overall fat.

Moreover, depending on the intensity of the programme, the body can continue to burn fat for up to 24 hours after exercise due to an increase in excess post-exercise oxygen consumption (EPOC); EPOC refers to the amount of oxygen used by the body to return to its rested metabolic state.

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Effective for many reasons   

A scientific review published in Obesity Science & Practice compared the effectiveness of HIIT to other traditional forms of exercise in people with obesity. Not only did HIIT result in reduced body fat percentage, it was also found to be superior to continuous moderate exercise in decreasing blood glucose levels.

This implies that HIIT can be particularly beneficial for people who are either pre-diabetic or have type 2 diabetes, as it can help lower average blood glucose 48 to 72 hours post-exercise and improve insulin sensitivity in non-diabetic adults.   

Benefits of High-Intensity Interval Training

Interval training can also help athletes develop body fitness in a time-efficient manner. This is because of an increase in peak muscle power which is necessary to enhance performance during a game. 

HIIT and Foot posture

A study has shown that six weeks’ HIIT sessions can improve muscle force in physically active masters athletes; such information can be used in designing effective training programmes for athletes.

Any inherent foot postural problems would first have to be managed through the use of MASS4D® foot orthotics in order to minimise unhealthy movement patterns of the feet which can compromise form during HIIT.

Besides promoting overall balance and stability, MASS4D® can also protect you from developing common foot conditions such as plantar fasciitis and metatarsalgia which could otherwise make it increasingly difficult for you to perform highly intense activities similar to the ones found in a HIIT programme.

MASS4D® can help you get the most out of a HIIT programme while aiming to prevent unnecessary stress on your joints to reduce chances of injury as you get fitter and stronger.

Copyright 2018 MASS4D® All rights reserved. 

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

Related Links

How Does Obesity Affect Foot Health?
What Is A Diabetic Foot?
What Is Plantar Fasciitis?


Reference: Türk, Y., Theel, W., Kasteleyn, M. J., Franssen, F. M. E., Hiemstra, P. S., Rudolphus, A., Taube, C., and Braunstahl, G. J. (2017) High Intensity Training in Obesity: A Meta-analysis. Obesity Science & Practice, Vol. 3, pp. 258–271. DOI: 10.1002/osp4.109

Reference: Herbert, P., Hayes, L. D., Sculthorpe, N. F., Grace, F. M. (2017) HIIT Produces Increases in Muscle Power and Free Testosterone in Male Masters Athletes. Endocrine Connections: August 2017, Vol. 6, pp. 430-436.

Reference: Gillen, J. B., Percival, M. E., Skelly, L. E., Martin, B. J., Tan, R. B., Tamopolsky, M. A., Gibala, M. J. (2014) Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health. PLOS ONE: November 2014, Vol. 9, No. 11, e111489. https://doi.org/10.1371/journal.pone.0111489

Reference: Adams, O. P. (2013) The Impact of Brief High-intensity Exercise on Blood Glucose Levels. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy: February 2013, Vol. 6, pp. 113-122. DOI: 10.2147/DMSO.S29222

Reference: Boutcher, S. H. (2011) High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity: 2011, Vol. 2011, DOI: 10.1155/2011/868305

Reference: LaForgia, J., Withers, R. T., Gore, C. J. (2006) Effects of Exercise Intensity and Duration on the Excess Post-exercise Oxygen Consumption. Journal of Sports Sciences: December 2006, Vol. 24, No. 12, pp. 1247-1264.

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