In the past, everyone believed that the longer you stay in the gym you’ll get better results, but this claim has been debunked recently.
Scientists have found out that there are many ways in which you can maximize your workouts to last for a shorter period and still provide great results. This is why intense training programs like HIIT and crossfit are so popular nowadays.
Our bodies are programmed to respond to short bursts of activity. Our ancestors called this survival in the past, but as we rarely find ourselves in such situations, we are looking to replicate the same in a different package.
Maximum results with minimal investment
Recently, a joint study by coach Brett Klika and Chris Jordan from the from the Human Performance Institute in Florida showed that HIIT may actually be the best workout for our muscles. The American College of Sports Medicine recommends 8-12 repetitions and 3-4 sets of resistance training as well as 150 minutes of weekly aerobic training (half an hour per day). Although it is effective, introducing HIIT exercises into your workout routine can provide better results.
Klika and Jordan invented a simple workout consisting of resistance and aerobic training (HICT) which lasts for 7 minutes and targets major muscle groups in the body. It can be modified easily, and is actually a simple program which balances strength in your body and boosts the development of major muscles. “The participants can repeat the workout for 2-3 times depending on their free time. The program can be done anywhere, and isn’t highly demanding like most workouts,” Klika said.
The HICT workout isn’t anything new, but is gaining popularity right now due to its practicality. The combination of resistance and aerobic training in short bursts delivers numerous health benefits and will help you get in shape in no time. Here are some of the benefits of this powerful 7-minute workout:
Promotes weight loss
The HICT program can boost the levels of catecholamines and human growth hormone in your blood and raise the energy expenditure of your body. In this way, it will promote significant weight loss.
Improved VO2 max
VO2 max is a measure of cardiovascular endurance. HICT can actually cause greater gains in its volume even if you’re on a low-intensity routine.
Reduced insulin resistance
Both HIIT and HICT can reduce the insulin resistance in your body, the main culprit for diabetes. Additionally, middle-aged adults have been able to improve their blood sugar levels after only 2 weeks of the workout.
Here’s a video which details the HICT program: