10 HIIT Exercise Burns Fat 38 Hours Later with Afterburn Effects. HIIT Exercise has become an exercise option to burn fat quickly and shortly. Many sports enthusiasts are now inclined to do this exercise HIIT because the exercise can be done at home without having to go to the gym. HIIT exercise is a cardio exercise or so-called sub-maximal aerobic exercise that triggers a faster heart rate.
Exercise to burn fat faster can use HIIT exercise which is a combination of two types of sports form of aerobic and anaerobic. By combining these two forms of exercise our bodies will be build muscle and burn fat as well.
The concept of burning fat is required to move all parts of our body so that the percentage of body fat content decreases.
This HIIT exercise has been supported by several studies from sports experts, one of which is Martin Gibala research that focuses on research on high-intensity exercise that is HIIT (high-intensity interval training).
The concept of HIIT workout exercise is to do high-intensity exercise interspersed with intervals of rest between training movement. Tudor Bompa also revealed the interval training pattern with 1: 2 and 1: 3 interval training ratio.
This exercise HIIT can burn fat 38 hours later, by increasing the growth hormone increases during high-intensity exercise. Besides, high-intensity exercise will increase Afterburn Effect or can be called with EPOC (Excess Post-exercise Oxygen Consumption). Epoc or afterburn effect is the increase in oxygen consumption after doing high-intensity exercise.
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The relationship of increasing of EPOC with fat burning is that EPOC will try to restore our body to its initial condition before doing high-intensity exercise (HIIT). When the process of returning the body to the initial conditions, there are various kinds of physiological events in the body such as hormone balancing, cell recovery, and restore power. In such physiological events, our body will begin to use energy reserves in the form of fat to be used as energy in controlling physiological events in the body.
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Initial conditions before performing HIIT exercise will be different from the initial condition after doing the HIIT exercise. Because our bodies have started responding to a load of HIIT training and then can become adaptations.
10 HIIT Exercise Fat Burner
HIIT exercise consists of 10 types of exercises that we can do at home. The average time to do each exercise is 30 seconds with a rest time of about 15 seconds.
1. Breakdance Move
Rest: 15 seconds
2. Jack Squat
Rest: 15 seconds
3. Plank Pikes
Rest: 15 seconds
4. Standing Birth Dog
Rest: 15 seconds
5. Plank
Rest: 15 seconds
6. Jumping Jack
Rest: 15 seconds
7. Criss Cross
Rest: 15 seconds
8. Crunch
Rest: 15 seconds
9. Side to Side Jump
Rest: 15 seconds
10. Mountain Climbers
Rest: 15 seconds
This 10 HIIT exercise, is a series of exercises that can be done in our own homes. It is advisable to do this exercise once a day with frequencies doing 3 times a week to get the benefits of burning fat faster.
10 HIIT Exercise Video
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