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HIIT Training with Infrared

High Intensity Interval Training, or HIIT, in normal outdoor climates or in air-conditioned indoor workout environments, when done properly is a very effective addition to any fitness routine.  However, when HIIT is combined with infrared energy and heat, the human body responds with a supercharge to its metabolism and with the extra advantage of accelerated detox!

Scientific study after scientific study continues to prove the effectiveness of HIIT and fat burning/weight loss.  One such study recorded data showing that “Exercise whole body fat oxidation increased by 36% (from 15.0 ± 2.4 to 20.4 ± 2.5 g) after HIIT.”¹

…quoting below from that same study as published in the journal

“In summary, seven sessions of HIIT over 2 wk induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.”

HIIT requires burst of high intensity sets or “intervals” that can shoot the heart rate to 80% of max or higher during those intervals.  The high intensity interval bursts are usually accomplished with increased speed from pedaling or rowing for example, or from increased resistance levels, or from both increased speed combined with increased resistance.  I have consistently experienced 90-95% of my HR max at times during the HOTWORX 15 min HIIT sessions.  Better conditioning allows for higher endurance at higher HR levels.  Most trainers recommend that clients work hard enough to achieve 80% HR max during HIIT sessions.  I would recommend that clients try to achieve a range of 75-85% of HR max to start before pushing it to higher percentages.

By way of definition, the formula for HR max is as follows:  Take 220 and subtract your age for your heart rate max.  For example, I am 55, so my calculation is 220 - 55 = 165 HR max.

HIIT is great for weight loss.  It is generally accepted now that HIIT is more effective for weight loss than traditional cardio or weight training.  Logging just a few short HIIT sessions per week can greatly enhance any weight loss effort.

In another HIIT study, run/sprint interval training was shown to improve aerobic performance and it improved body composition in both male and female groups that were tested. Fat mass decreased 12.4% and lean body mass increased 1% in both groups.

Now, let’s take HIIT one step further.  What about HIIT when combined with an infrared energy and heat environment such as that of the three person, semi-private HOTWORX infrared fitness sauna?  HOTWORX introduced this type of workout two years ago and since then this HIIT form of 3D workouts (infrared energy + heat + HIIT) has become wildly popular with the studio members.

No doubt HIIT creates a more effective workout in less time…but, when combined with IR energy and heat the results compound to create even more workout efficiency.

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Stephen P. Smith, MA
CEO and Creator of HOTWORX, Author, Former National Collegiate Bodybuilding Champion and Arena Football Player, Certified Professional Trainer


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