Kickboxing for Fitness - High Intensity Interval Training HIIT for Fat Loss
In Kickboxing, we are also talking about high intensity interval training abbreviated HIIT. It is because the nature of kickboxing sparring match is similar to HIIT training protocol … 10 rounds of 3 minutes boxing with 1 minute rest in between rounds.
What is high intensity interval training (HIIT)?
What does it mean by high intensity training? Unlike the steady state cardio treadmill running, recumbent bike, or long distance marathon running, HIIT is a training protocol that involves multiple sets of short bouts, usually 20 - 30 seconds, of high intensity workout followed by rest intervals of 10 to 15 seconds. In the Tabata training regimen, 8 repeated cycles of 20 seconds of full out high intensity workouts are interspersed with 10 seconds of rest intervals. Variations of similar training protocols have been used amongst coaches and elite athletes as training tool to improve athletic performance. The scale – down version of the HIIT protocol is gaining popularity amongst recreational athlete and untrained individuals alike.
At Bamboo Kung Fu, the kickboxing for fitness classes implement similar training regimen.
Higher muscle mass equals higher metabolism
Before we delve into reasons of HIIT training regimen, first we need to understand that our bodies will lose fat effectively when we have higher % of lean muscle mass. More muscle mass, means higher metabolism. You will burn more fat even while you are sitting down in front of your computer.
Ladies! Not to worry, you won't turn into bodybuilder overnight. Hormonally, it won’t happen that easy. If you can figure out a way to put on 10 lbs of muscle overnight, I would like to know. We can become (b)millionaires together!
Benefits of HIIT regimen
What are the benefits of HIIT training regimen in kickboxing class:
- Time saving - can squeeze effective workout in 30 minutes duration
- Improve body fat oxidation or burn efficiency due to increase in muscle mitochondrial capacity
- Induces lactate environment, which triggers growth hormone (GH). GH is responsible for putting on lean muscle mass in our bodies hence increase metabolism. Also GH is anti-aging hormone.
- Fat afterburn effect - fat is still burning off several hours after exercise session sometimes, 12 hours post-session muscle recovery.
- Increase insulin sensitivity which important in prevent type 2 diabetes
Additionally, the class will be engaging and challenging, there is no time to read magazine or watch TV therefore, you will not be bored of the exercise routine. This is no sissy routine. You’ll get reward for the effort you put in.
What if your fitness level is extremely low? Our kickboxing instructors will recognize that you are working towards to improve your fitness capability therefore, we will let you have a lot more rest rather than pushing you to the point of puking….that’s not our philosophy. We believe in gradual conditioning. As the Japanese industrialist believed, multiple cumulative small improvement steps will lead you to success. Ironically, the tortoise said, “Slow and steady wins the race” until you can beat the not so steady-state HIIT challenge.
Please be advised: Consult your physician to get clearance before embarking on any strenuous physical activity.
Rest, Recovery, Sleep and Proper Nutrition
In order to promote muscle growth, rest and sleep is imperative to tissue/muscle recovery. Sleep is when the tissues/muscles undergo repairs and re-construction.
Proper nutrition is essential in providing the ingredients for tissue re-construction.