Maybe you are wondering just why exactly we structure our workouts the way we do? Why we challenge your bodies, and push them so far that your muscles are screaming and you think you’re going to die (please, don’t think you are the only one – it really is a love/hate relationship that you personally have with bootcamp…).
We thought that since it is the beginning of a brand new session, we would offer you all (the returning and the brand spanking new iluvthis bootcampers) some fabulous insights as to why we train the way that we train – and why it is so gosh darn effective at bringing you those FAT BLASTING, BOOTY SHAPING, MUSCLE BUILDING results!
In the past, straight aerobic exercise has been touted as the most effective way to lose those extra pounds, but a new wave of exercise has rapidly been taking the fitness world by storm. You may or may not have heard of High Intensity Interval training, but nowadays it seems that everybody has taken to some form of weight/cardio intervals, HIIT, cross-fit etc, to burst through weight loss plateaus in an effort to loose fat and build lean muscle or even just for the purposes of strengthening and conditioning their bodies. People are beginning to realize that in order to actually change the physical SHAPE of your body, you MUST increase the amount of muscle on your body – not only is this the only way to get that lean, fit, healthy shape to your body, but it is also imperative to burning more fat (the more muscle you have, the more calories your body will burn even when you are at rest). This is ultimately the difference between loosing “weight” and losing “fat” – and our ultimate goal for you is that you are able to lose fat, while gaining lean muscle.
Check out this quick pic to get an idea of what we mean:
Both of the women in the picture weigh the same amount (150lbs) and have the same BMI – But the different shapes of their body are incredibly noticeable. The woman in red has a higher muscle mass than the woman in green – red dress is leaner and more toned than her green dress friend. Ultimately, this is what Bootcamp style training, HIIT can do for your body.
So why exactly is interval training so effective at changing your body?
1. High Intensity Intervals allow you to burn more fat than long duration lower-intensity exercise
“An old-schooled personal trainer (one who has stopped reading research for the last 10 years) will tell you that lower intensity cardiovascular exercise like walking for 2 hours daily burns more fat. They will argue this is because at these lower intensities a higher proportion of fat is used for energy as opposed to carbohydrate or sugar. The key word here is “proportion”. While it IS true a higher proportion of fat compared to carbs are used in low intensity exercise, higher “total” amounts of both fat and carbs are used in higher intensity exercise.” – (The Myth of Low Intensity Exercise) Overall, you will burn more calories and as such more fat and carbs when performing HIIT exercises opposed to long-duration, low-intensity cardio.
2. You will burn fat stores even AFTER you are finished working out
Compared to traditional long duration, low-intensity cardio such as running, jogging or going the elliptical for a set amount of time, assuming that we have worked your body hard enough at bootcamp, “more fat will continue to be burned after the workout as well. This is called EPOC, excess post-exercise oxygen consumption, and it refers to the amount of fat and calories burned after a workout is over. The EPOC of a workout is determined largely by its intensity. Low intensity workouts have a very small EPOC while higher intensity workouts have a larger EPOC. Researchers argue the magnitude of this effect, but it is not disputed that higher intensity cardiovascular activity will generate a larger EPOC effect” (The Myth of Low Intensity Exercise). Who doesn’t want to burn more calories in a shorter amount of time anyways? Definitely the most bang for your buck! So the next time you want to beat up your trainer just think about all of the amazing benefits to your body after you are done – I told you it’s a love/hate relationship!
3. Studies have also shown multiple other benefits to HIIT workouts like those we do at bootcamp
“A January 2009 article in the Journal of the American College of Cardiology adds to the growing evidence that high-intensity interval training may be more beneficial to the heart than continuous moderate intensity exercise… This study hints that high intensity interval training may be superior to continuous aerobic exercise in addressing one of the key underlying factors involved in the induction and progression of cardiovascular disease. Another novel finding in this article is that high intensity interval training was shown to greatly enhance, to a significant degree, the production of antioxidants by the body. Again it outperformed continuous aerobic exercise in this regard. This study and others like it are beginning to show that high-intensity interval exercise is not only great for changing body composition but may also excel at protecting the heart” (Intervals Better Than Aerobics For Heart?).
For more information on this study please check out the article at the Metabolic Effect Website: http://www.metaboliceffect.com/interval-training-better-than-aerobics-for/
Overall, the benefits of HIIT and our Bootcamp style workouts are many and varied. We are so glad that you have decided to join us this Summer for iluvthis Bootcamp, and can’t wait to see all of the amazing changes that you are able to make along the way!
Have an amazing day, and remember:
You are going to LUV this!