HIIT

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discusses High-Intensity Interval Training (HIIT) in multiple episodes of the . Here are some key points and insights:

  1. Blood Glucose Management: HIIT affects blood glucose levels differently depending on the time of day. Early morning HIIT may increase blood glucose to shuttle nutrients to muscles post-exercise, while evening HIIT can lower blood glucose levels, aiding in transitioning to a fasted state before sleep 1.

  2. Stimulating Glycogen Repackaging: HIIT and weight training stimulate molecules that promote glycogen repackaging, preventing excess glucose from being stored as fat. These forms of exercise also increase the basal metabolic rate and thermogenesis long after the workout 2.

  3. Mitochondrial Biogenesis: HIIT can promote mitochondrial biogenesis, crucial for muscle endurance and energy production. This process helps improve muscle mass and endurance and can be further enhanced by cold exposure post-HIIT 3.

    High-Intensity Training

    Andrew explains how high-intensity interval training affects blood glucose levels and how the timing of the workout can impact its effects. He discusses how engaging in high-intensity interval training in the afternoon or evening can help lower blood glucose and transition the body into a fasted state, making it beneficial for those who want to engage in intermittent fasting.

    Huberman Lab

    Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41
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  4. Workout Structure: HIIT can be structured in various ways, such as 20-30 second all-out sprints with short rest periods, repeated for several rounds. This approach aids in reaching near-max heart rates, which is beneficial for cardiovascular and muscular endurance 4.

  5. Hydration: Proper hydration is essential during HIIT. The "Galpin equation" suggests drinking your body weight in pounds divided by 30 in ounces of water every 15 minutes of exercise. Training the ability to drink fluids during high-intensity exercise can be beneficial 5.

These insights can help optimize your HIIT routines and overall fitness strategy.

RELATED QUESTIONS

What are other benefits of HIIT?

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High-Intensity Interval Training (HIIT) offers numerous benefits beyond the basic cardiovascular improvements. Here are some additional advantages highlighted by and other experts from the :

  1. Enhanced Glycogen Repackaging: HIIT stimulates molecules that promote glycogen repackaging, which helps prevent excess glucose from being stored as fat and increases basal metabolic rate and thermogenesis long after the workout 1.

  2. Fat Burning: HIIT increases post-exercise oxygen consumption, which enhances fat oxidation. High-intensity exercise burns glycogen during the activity and fat afterward, making it optimal for overall fat burning when combined with moderate intensity exercise 2.

  3. Mitochondrial Biogenesis: HIIT helps in promoting mitochondrial biogenesis, crucial for muscle endurance and energy production. This process can improve muscle mass and endurance and may be further enhanced by cold exposure post-HIIT 3.

    High Intensity Training

    Andrew explains how high intensity interval training and resistance training can stimulate molecules that promote repackaging of glycogen, encouraging excess glucose to not get diverted into body fat stores. These types of workouts also cause long-standing increases in basal metabolic rate, making them beneficial for managing blood glucose and metabolic factors.

    Huberman Lab

    How Our Hormones Control Our Hunger, Eating & Satiety | Huberman Lab Podcast #16
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  4. Cardiorespiratory Fitness: Regular HIIT can lead to statistically significant improvements in cardiorespiratory fitness (VO2 max), cognitive benefits, and work productivity. Even short, all-out exertions for 20 seconds can produce noticeable improvements 4.

  5. Metabolic Health: HIIT helps manage blood glucose levels, particularly when done in the evening, which can aid in transitioning the body to a fasted state before sleep 5.

  6. Muscle Endurance: HIIT involves multiple muscle groups and helps clear metabolic waste, thus improving overall muscular endurance and the body's ability to handle lactic acid and CO2 build-up 6.

  7. Hypertrophy and Fitness: Combining HIIT with other types of training can enhance muscle growth and overall fitness. The metabolic stress caused by HIIT can also aid in hypertrophy (muscle growth) and improve physical conditioning, which benefits long-term training goals 7.

and his guests emphasize the need to balance HIIT with other forms of exercise and adequate recovery to maximize these benefits.

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