What is HIIT Training? Why HIIT Works? Fast Weight Loss With High Intensity Interval Training 🚴🏃

What is HIIT Training? Why HIIT Works? Fast Weight Loss With High Intensity Interval Training 🚴🏃

what is HIIT also known as high-intensity
interval training today we’re going to talk about what it is why you want to do
it who can do it and how can you do it there’s a lot of misconceptions out
there so we’re gonna straighten all of them out for you coming right up Hey I’m Dr. Ekberg I’m a holistic doctor and
a former Olympic decathlete and if you’d like to truly master health by
understanding how the body really works make sure you subscribe and hit that
notification bell so that you don’t miss anything first of all what is
high-intensity interval training so it’s not where you go to the gym and you
workout really hard for 45 minutes even though that feels like high intensity
that is not what we’re talking about just like the name says it is intense
meaning you have to get up to a super super super high intensity so high that
you cannot sustain it for more than seconds to maybe a minute so therefore
it is short very time-saving if you can do it for 30 minutes it’s not
high-intensity interval training and an interval simply means that you’re
varying the intensity you alternate between high intensity and lower
intensity or resting periods so why is there all this talk about high intensity
interval training because when we look at the benefits of exercise and we
understand what they truly are meaning there are hormonal benefits there are
Fitness benefits there are circulation benefits and some people believe that
burning calories is also a benefit that you get all of these benefits in less
time hormonal benefits that means that high intensity that you make something
called growth hormone and brain derived neurotrophic factor BDNF pretty much in
proportion to how intense the exercise is so these
hormones are extremely beneficial they are muscle promoting they are brain
promoting you cannot make new brain cells or new synapses without human
growth hormone and BDNF but with enough of those and the right nutrition and
circumstances you can actually make new brain tissue so those are the hormonal
benefits and high intensity again means that you make more of these beneficial
hormones in direct proportion to how intense the exercise is that also has to
do with the fitness that the Fitness is pretty much proportional to the
intensity also and you are getting circulation benefits even though the
duration is shorter and we’ll talk more about that also you can get all these
benefits in much much much shorter time than it would take to go to the gym or
go to a spin class or do aerobics three four five six days a week the next
question is who can do this well pretty much everyone however we have to make
sure that we do it within the limits of our fitness level so everyone can do it
but if you have a disease if you have pain if you are extremely unfit then you
need to be aware of your situation and you have to move forward very very
carefully and very very gradually so that your fitness level increases and so
that you’re not jeopardizing your health if you have a heart condition or you
have something else so if you have a a disease then you need to consult with
the doctor managing that disease before you engage in any of this if you have
pain you have to obviously accommodate the exercises to be the ones that you
can handle with that pain and if you’re unfit then you have to move forward very
slowly and then how do you do HIIT how do you do it correctly so that you
get these hormonal benefits so you get the fitness benefit and that you do it
within a time frame that is short and convenient the first thing you need to
know is that it’s about producing lactic acid if you exercise if you move at a
level below which you produce lactic acid also known as aerobic then there
will be none or negligible hormonal benefits as far as growth hormone your
body only makes growth hormone in response to a challenge but it only
makes extra growth hormone in response to a challenge so this is all about
challenging the body and when we talk about lactic acid that means it’s gonna
hurt it’s gonna burn and you need to push yourself
however the beauty is that most people are very willing to push themselves if
it’s for a short time and we’re talking seconds here so you could do this on a
stationary bike you could do it walking jogging running you can do body circuits
you could do burpees you could do a rowing machine and we’ll talk about some
of those so the activity doesn’t matter so much but the principle is as follows
so you do you start warming up and you do a 5 to 10 minute warm-up just to get
your joints ready your circulation going your brain engaged all of that good
stuff but you want to still be in an aerobic
range during the warmup meaning your part rate is probably going to be below
120 or so and then once you start your first interval now you go all out you
hit it really hard for 20 to 60 seconds and if it’s going to be 20 or 60 kind of
depends on what you’re doing if you’re on a stationary bike then your legs are
going to start burning really really fast and you’re probably going to tend
to go into the shorter interval if you are doing something I like to do is I’ll
go for a walk or a jog on a mountain trail and
then when I hit it hard I do a sprint and I do that uphill and then I’m gonna
go probably closer to 60 seconds because I can maintain that for that period of
time the shorter you do it the more repetitions you’re gonna do the longer
you do it the fewer repetitions you need to do so here’s what it might look like
so let’s just use 30 seconds for example then you would go all out for 30 seconds
and your heart rate would start probably somewhere around 120 and again
everyone’s gonna be different so you can add or subtract a lot to these numbers
just kind of know the the principles of how they change and then you’re gonna
get up to 140 or so in the first 30 seconds then you give yourself a rest
period and the rest period could be also 20 to 60 seconds you don’t want to go a
lot longer because if you go longer then your heart rate drops too low and then
you don’t get the benefit of the previous interval pushing your heart
rate higher and higher and higher so you’re depending on the previous
lactic acid to not go away all the way before you start the next one and that’s
how you move this higher and higher why wouldn’t you just want to do one
interval of three minutes well you kind of could and that would still be
beneficial but then you don’t get the benefit of each period pushing the next
higher because with each resting period by giving yourself a little bit of time
your body is going to up regulate its circulation it’s going to open up the
capillaries it’s going to upregulate enzymes and the whole machinery for
oxygen utilization for energy production so it works a whole lot better if you do
it with intervals like this so then you rest for about
thirty seconds and now when you start over again your heart rate might be at
130 so it’s higher than it was and because of that and because you have
some lactic acid the next interval is going to take you higher than the
previous one so now you might your heart rate might hit 150 for example then you
go 30 seconds you rest 30 seconds and now your heart rate is gonna drop but
it’s not gonna drop as much as it dropped from the previous one then you
hit it again 30 seconds all-out you might hit 160 and
then you rest another 30 seconds and you hit it one more time and now you might
have reached your maximum heart rate so you may or may not get another increase
there typically you might get a few more points but it again depends on your
fitness level and how hard you push yourself so the goal really is only to
get you up to what your maximum heart rate is and what is that it’s different
for everyone but the rough rule of thumb is you start with a 220 and you subtract
your age so I am rounded 55 years old so my maximum heart rate should be 220
minus 55 is about 165 if I was to hit once between 160 and 165 I would be
happy I’d be done for that day later on you can try to push it higher and see
where your actual level is it might be a little higher like I have recently
gotten mine up to about 177 which is a few beats higher than I should
theoretically have but again everyone’s different so just use that as a ballpark
measure and then you can repeat this three to eight times and it all depends
on how high are you getting your heart rate how are you feeling and how fit are
you so in the beginning I would probably stop
after three or four intervals especially depending on if you’re if they’re longer
then I would not do too many if you’re on an exercise bike and you’re just
going 20 seconds you could probably start off with four or five or six even
but you don’t want to go more than eight because there is no benefit you’re just
breaking your body down too much it’s excessive break down to go too far and
this is also why you want to try to get this done in a few minutes
high interval training is not about going 15 20 30 minutes that’s not what
we’re talking about we’re talking about doing it in a way that you get all the
hormonal benefits all the health benefits but without causing excessive
stress and without spending a lot of time so now let’s talk about a few
examples so first let’s say that you’ve never exercised or at least not in the
last 20 years that you are overweight your insulin resistance your knees are
achy sometimes that you’re basically pretty unfit hey don’t beat yourself up
just do something about it so if you can walk then do some walking just start
there and then you could do intervals just walking a little faster or if you
get to a hill then you could walk a little faster uphill but if you’re not
very fit then you probably should aim for maybe 70% of where you think your
max is just start conservatively and then better be safe than sorry and then
a few days later you do it again and then if everything feels good if your
body recovered then you push it a little further you still follow this pattern
you’re just walking walking and then you walk a little faster and then you walk a
little slower and you walk a little faster if you’re not really comfortable
about walking even if you feel a little unstable
you have a stationary bike that’s a great place to be because you’re not
going anywhere you can hold on to something and you can do the same type
of intervals here again if you’re unfit don’t push yourself too far start easy
and then you can always add to it later over time then you would work your way
up to a hundred percent but I wouldn’t add maybe more than five percent per
week because this is not about rushing into something it’s about developing a
healthy lifestyle that you can maintain so who cares if it takes a few months to
get up to where you’re getting all of the optimal benefits if you’re a little
bit more fit now you could maybe do a treadmill you
if the treadmill has an incline then you could use that for your intervals and if
you’re doing something like walking on a treadmill then I would imagine and even
with an incline that these intervals would probably be closer to 60 seconds
because it’s gonna take you a bit longer to get up to to the top peak heart rate
and the other option might be climbing stairs especially if you have some
stairs where you could hold on to something and maybe you don’t want to
walk a whole lot of stairs maybe you just have one stair that you step up and
step down while you can hold on to something it doesn’t really matter what
it is as long as you’re doing something you can always progress from there so if
you’re medium fit then maybe you could push yourself up to 80% I wouldn’t go to
a hundred again I would let that be a goal in the next couple of months and if
you are really fit highly fit then you could do pretty much anything that’s
safe within the limits for you so you could do body circuits you could do
burpees jumping jacks pull-ups you could do sprints you could do sprints on the
flat which is much more demanding than doing sprints uphill for example
because doing sprints uphill you’re moving your body mass up so it is
takes more energy and you can’t go as fast so it’s much safer you don’t have
to be as fit to run uphill as you have to be to run flat and I would never
recommend anyone to sprint downhill because that’s just asking for trouble
if you’re already fit then I would aim for maybe 95% of what you think your max
is I would shoot for 95% in in every workout and then you see how high you
can push it over time what you’ll find especially if your fit is that it takes
a lot to get your heart rate up that high so the more you can use of your
large muscles the large body parts all at once the easier it is gonna be to get
into the high range if you’re really fit it’s gonna hurt a lot to get on a
stationary bike because you’re not using your upper body you’re using the leg
muscles and you can get a significant you can get a severe burn and still not
be even close to a hundred percent so everyone’s different for me it’s tough
on a stationary bike to get really really high that’s why I do the sprints
but try things out and realize the more of your body that you’re using so
swimming sprint swimming should work fine body’s circuits work great because
if you do burpees for example you’re using your entire body using pretty much
every muscle in your body sprints are the same way what about weights a lot of
people ask about weights well they’re great and you can actually get virtually
the same benefit as you do with maxing out your heart rate and with maxing out
on weights but to truly get the benefits of hormones you have to raise your
systemic level of growth hormone you have to use the large muscle groups so
pretty much the only one that would count would be squats so if you can do
squats safe we may be in Iraq or if you can do them
on a leg press machine and you have strong knees and a strong low back then
you can go with really heavy weights and you can push yourself to where you miss
the last rep then why does that work because the body makes growth hormone in
response to a challenge why does it make growth hormone because it wants to build a
bigger muscle so it can handle the challenge so it can handle the abuse for
next time so if you push your body to where the body says hey you know if he’s
gonna do this again I have to get better then the body is gonna make a lot of
growth hormone you can still get the same benefit as far as muscles with
using smaller muscle groups like arms but you’re not going to recruit as large
a volume of muscle and you’re not going to race the body systemic the total
growth hormone as much but weights are great I highly encourage it and again if
you do it with high intensity then you will have more fitness than if you’re
just doing lots and lots of reps and going through the motions if you do the
weights though you have to be really fit you have to be pain free you have to use
good form and all of that stuff so use someone to help you with good form if
you are not very used to that alright so the workout itself is pretty
short you could do get the whole thing done in with warm up and warm down in 15
to 20 minutes that’s a great time-saver but how often do you need to do that
because some other prominent channels have suggested that you do it every day
and that is a really bad idea and we’ll talk about that the half-life of a
growth hormone when the body makes growth hormone it does downgrade pretty
fast and I had been informed earlier that the half-life was like a couple of
days but it’s only about 20 to 30 minutes what does last are the
secondary effects and they go on for days so what we need to understand about
growth hormone is that while you sleep is the period where you release up to
85% of your growth hormone so sleeping is one of the most important
ways to make sure that you get your growth hormone release but what they
found in a study was that even though the half-life of the growth hormone was
only 20 to 30 minutes the people who did HIIT they had improved growth hormone
release during their sleep cycle so growth hormone is released in sort of a
pulsing wave pattern throughout the day but especially during sleep and the HIIT
didn’t change the pattern but it improved the volume so even much much
later you got additional growth hormone
release if you had done HIIT the other thing you want to understand about
exercise and this is a huge huge misconception is that exercise makes you
stronger that exercise makes you feel better this is not true exercise is a
stress it breaks you down what feels good what makes you stronger what builds
muscle is when the body repairs the damage because if you challenged if you
wore the muscle down if you broke a few fibers you release a lot of growth
hormone so that you can repair the damage that’s why you want full recovery
between the days that you do the high-intensity training another
prominent channel suggested that you do full recovery between each repetition
but that is not a good idea because then you’re not benefiting from the lactic
acid of the previous session pushing you higher so you don’t want full recovery
between each rep you between each interval but you do want full
recovery between the days that you do this high-intensity stuff because it is
very strenuous it will break down some tissue in your body and you want to give
your body the time to repair it before you hit it again so the rule is two days
complete rest that means that you do this no more than two to three times a
week if you’re looking for health if you’re looking for these benefits you do
two to three times a week as people get more and more busy it’s hard to find
time to go to the gym and to do something for an hour or two four five
six days a week but by understanding this you can get all the benefits of
exercise the hormones the fitness and you can condense it into something that
you can do in less than thirty minutes two to three times a week if you felt
like you had some good understanding from this video then I bet you’re gonna
love that one thank you so much for watching and I’ll see you next time

35 thoughts on “What is HIIT Training? Why HIIT Works? Fast Weight Loss With High Intensity Interval Training 🚴🏃

  1. Exercise is essential, but HIIT is about getting the most benefit in the shortest amount of time. To learn more about exercise, watch this next https://www.youtube.com/watch?v=lVeAK_muXsE&list=PLpTTF6wMDLR7D7GJHR_Al0TeWfI4-xuFk

  2. As always great presentation and information, thanks. Can you do a video or comment on High Intensity Training, in the form of Dr. Doug McGuff and how would you work this in with HIIT. I would like your expert opinion.

  3. Thank you Dr. Ekberg for this information. I love your videos; you give best explanations!!!I I walk/run every other day for 4 miles. I’ll try to sprint on some of those jogs to make it more of a hiit workout.

  4. I love 😍😍 doing squats! Leg Day is my favorite day!! I found a program that has you do fewer reps (slowly and carefully) with heavier weights a couple of years ago.

  5. This really works for lowering blood sugar. As I recall, muscles take in excessive sugar. Yesterday, My mother’s blood sugar was 211 when she woke up. I told her instead of taking the medication, exercise for a minute, and her blood sugar decreased to 191. She continued exercise and she reached 164.
    Thanks Dr. Ekberg. This is a great way to lower blood sugar.

  6. Thank for this video 😊 I use to run 20 secs and then rest for 10 secs – the session lasts up to 20 minutes… is that completely wrong?

  7. Dr. Ekberg,
    Thank you thank you 😊 you are a genius and very generous as well! You have hit all the points in such a simple way that we can understand! I have my health marching orders now to help me be in control of health, thanks to you.😀

  8. Another informative video thank you Dr. Ekberg! I was happy to hear you talk about weight training. I love doing a full upper body once or twice a week. I have bad hips, discs and knees. From work related stress and a bad fall as a child. So I'm unable to work my lower body. But I do the best I can for my upper body to maintain some type of strength as im getting older. I don't go as heavy or as often as used to though. But still enjoy it!👍💪Thank You!

  9. Thanks again for a highly educational video. It reminded me when I took my nephews for a jog. They would sprint ahead of me racing each other, then walk, then sprint then walk, while I jogged staying at a steady pace. I would tell them to jog at a steady pace to last the two miles circuit. But, I guess I was wrong all this time!

  10. Thank you for yet another great video.
    I have done low carb and (unfit) HIIT earlier with good success. I know the basics.
    But would you consider HIIT happening on muscle or body level? Is it cardio-vascular, or is it muscle level?

  11. Given you are an Olympian BUT not all people have the capacity and ability to do and follow the exercises of HIIT especially when they have certain health, conditions,or restrictions.All of us were created unique and that certain limitations should be considered and even some routines can damage rather than help out one's body and life.
    There is really no perfect workout but the best would be suitable or at least sustainable to many.

  12. Thank you for this and explaining everything so well. I've been doing some HIIT with a few things for about a week now and feel like I've accomplished a lot and feel great afterwards.

  13. I've been doing HIIT indoor cycling to the point of overtaining/underresting, that give me the central nervous system fatigue or adrenal fatigue where it keep me awake at night where my brain couldn't stop thinking of making comething creative which lead me to chronic sleep deprived and lastly give me a ruptured brain anueurysm – aka SAH.

    I post this in celebration of my 1 year still alive after the brain neuro vascular coiling.Cheers.

  14. Hej älskar dina videos och skulle uppskatta om du kunde svara på min fråga. Man ska äta ca 70 procent fett och 25 procent protein. Men jag tänker vad för fetter, kött fisk fågel det blir ju extra protein bara, känns som det blir mycket mer protein slutet av dagen än fett?

  15. The most important thing about exercise is …. to start. Even if its once a week for 5 minutes if that's all you can do. Spot on about HIIT. I still do normal cardio as well, but you can do HIIT with any exercise. I rotate HIIT (different days) with rowing, swimming, elliptical and bike, but only do 4 repeats. I work out most days so I don't want to over stress any particular group. I have a friend (64years old) and he has rowed daily for 50 years and was an elite athlete. He rows at my max HIIT rate for 1 hour and barely breaks into a sweat.

  16. When u say recovery does that mean complete rest ? … or can I combine it with something like a slow yoga a couple of times a week along with HIIT

  17. Hi dr Ekberg, i just wanted you know tha i voted you as one of the most keto you tuber and you're on the no 10 spot! Greetings from dubai!

  18. Thank you so much for this video. Well done and just the info I was looking for. Now I understand tabata more. Especially why the fact that the rest period being shorter than the exercise period makes it so much harder. Love your graph.

  19. Great video asusual doctor.. i hv one question.. can we do a high intensity sprint for less than a min and then continue with our daily routine and again repeat it for a min whenever we r free during the day? Will it hv any beneficial effect on us?

  20. Thanks for the VDO. My experience is that a cross-trainer, with resistance, is actually the best way to do HIIT. You use your legs as well as your arms and you can based on your fitness level, increase the resistance. Further it is relatively friendly for your joints. The way I do it is as follows: 12 minutes warming-up than I increase the resistance and go 30 seconds full (really full) out. Then I decrease the resistance again and continue very slowly for 90 seconds (just after 60 seconds I am able to talk again). This cycle I repeat for 6 times.

  21. Thanks for your comprehensive video on HIIT. What is great about HIIT is you can incorporate into your daily routine. No gym or special clothes required! For example I bike to the market. So in the first 5 minutes I warm up my body. I then park the bike at a pedestrian overpass and quickly climb the stairs. I can walk back down and re climb or I can walk briskly to the market. All the time I am walking. When I return home I climb the stairs but with a backpack with groceries. I then sprint on the bicycle on my way home. Fantastic!

  22. Thank you Dr Eckberg I'm no more diabetic I fixed that problem with keto and IF but I'm still IR… if I do HIIT in the morning instead of lowering my BG it increases it … can you explain that ? 😀

  23. Do you mean 70% of target heart rate for an unfit person? My target heart rate is 162, so like 113ish? I work nights at sedentary job (permanent, not rotating) so my circadian rhythm is already messed up and I sleep days,(8-10 hrs) I'm always tired, both my knees kill me so I can't exercise much. What I have is a gazelle, I've found that doesn't hurt my knees. I recently had a nuclear stress test and reached my target heart rate, so done with test at 3 minutes…So my question is: does that mean that maybe my whole session would be 3 minutes? Sorry, I can't quite follow the up and down graph you drew as far as timing but this looks like something I could do (because I don't have the energy for a long exercise routine right now).

  24. HIIT is trash, its very stressful on the body and nervous system, you need so long to recover from it. Leave the anaerobic to weight lifting, if you must do cardio some fasted aerobic activity in the morning is gold

  25. Oh this is so timely vid! Thank you Dr Ekberg.. my friend is doing it and this will probably benefit from this video…

  26. Respected sir I do Rope jump 30sec on/ 30sec off_10 min. I jump around 125 jump/30 sec .is it ok .sometimes I do 100 Rope jump/10 burpee_10 set.but I can't move 4 days then I do surynamskar. I am 54 year old
    my hight 4'11" weight 64 kg
    love you from India.

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