What is the most effective strategy for heart health and fat loss?

I am going to have to make a case for High Intensity Interval Training (HIIT).  The only reason people fear HITT is because they are afraid to climb this theoretical giant mountain.  But let's be clear, I am not saying to climb Everest right off the bat, but you have to agree to jog some hills once in a while.

That being said, I personally feel that this strategy has given me the best cardiovascular results of my entire life. Yes, the aesthetics are great, but my original intentions were only to bring my resting heart rate down which I  feel is the best indication of the health of your heart.  I encourage everyone to find out your RHR by taking your pulse first thing in the morning. 

Anywhere from 60 - 100 is normal, but the lower the better. Miguel Indurain a five time Tour de' France winner and avid HIIT training fan, has a resting heart rate of 28 BPM and no one can deny his cardiovascular health. 

If this isn't enough to drive you to start climbing the ladder of HIIT, and boost your fitness efforts. The following is for those who are driven by their outward appearance (you know who you are).

High Intensity Interval Training (HIIT) produces an afterburn effect, which means your body continues to burn extra calories at an elevated rate for 24 hours after the completion of your workout. 

Sure that’s sounds amazing, but is it too good to be true? 

The Science of Afterburn 

There is a scientific term for afterburn: excess post-exercise oxygen consumption (EPEOC). This refers to the oxygen that your body needs to restore after a heart-pounding workout. 

So afterburn is indeed real. 

While you exercise your body needs fuel to keep your muscles firing, and this requires oxygen to transport the fuel into the muscles. This causes your metabolism to rev up to an elevated state during and after exercise. 

Intense Exercise = Intense Afterburn 

Studies show that there is a direct correlation between the intensity of your workout and the amount of calories burned during the afterburn period. 

In order to get the most afterburn bang for your buck, you must push yourself to 70-85% of your max heart rate during your workout. The more intense your workout, the more bonus calories you will burn in the hours after. You can modify this for your specific skill level if you are unsure if it is safe enough for you to do, and you may just need to seek the help of someone who knows how much is enough and how much is too much.

Intense and vigorous exercise keeps your body burning calories hours after the workout is through. And this is not the only benefit to HIIT workouts – there’s also the bonus of increased muscle tone, fat loss and an increase in your aerobic capacity. 

Keep this in mind the next time that you push yourself through a workout. Remember that intensity pays off, and that a HIIT workout has more proven benefits than a steady state cardio workout.

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What is the most effective strategy for heart health and fat loss?

What is the most effective strategy for heart health and fat loss?