Learning Objective To understand the health benefits and practical application of a high-intensity circuit training exercise protocol.
HICT FOR FAT/WEIGHT LOSS
HICT can be a fast and efficient way to lose excess body weight and body fat. The incorporated resistance training contributes significantly to the amount of fat burned during a workout. When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits. Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout has been completed.There also may be a greater impact on subcutaneous fat loss with high-intensity intermittent circuit-style resistance training protocols than with traditional steady state sustained-effort aerobic work or traditional resistance training. This is thought to be from the increased level of catecholamines and growth hormone found in the blood both during and after high-intensity resistance training exercise with shortened rest periods (<30 seconds).Shorter rest periods result in a shorter total exercise time. This is attractive to individuals who are trying to maximize the impact of an exercise program in minimal time.