For weight loss surgery patients, one of the biggest challenges is finding an exercise routine you enjoy, delivers results, and is time efficient. As a bariatric patient, you know exercise is a critical component to your long-term success. Therefore, we strive to provide you with timely, accurate information so you can implement these strategies and tips quickly.
One would think the longer period of time you exercise, the more fat you burn. However, studies have shown that an hour of moderate intensity exercise such as jogging at a medium-intensity pace won’t reap the same benefits as a High Impact interval Training (HIIT) workout.
What is a HIIT workout?
Unlike a highly structured workout, a HIIT workout has a simple formula that you can incorporate with any type of exercise routine. For the first 1-2 minutes, you exercise at a “warm-up” pace. For the duration of the work out, you push your effort level to 90-100% (go all out) for anywhere from 30-60 seconds and then return to a moderate exercise pace for another 2-3 minutes. You repeat this sequence until the last two minutes of your work out in order to cool down. Generally the whole workout lasts from 25-30 minutes.
While you can use the HIIT structure for almost any type of workout, some of the most effective routines include burpees, jumping squats, sprinting, chin-ups, and jumping rope.
Since HIIT workouts are customizable, you aren’t locked into an activity you don’t enjoy. For example, while some exerciser’s love their “runner’s high,” other people may find the activity anything but appealing. Instead, they can push themselves on a bike either by riding faster or riding up hills - as long as their heart rate spikes up and stays high throughout the workout.
Got It. How do HIIT workouts affect the body differently?
The rapid jolt that HIIT workout cause during the interval periods of high intensity cause the cardiovascular system and muscles to help jumpstart the exerciser’s metabolism and therefore burn more calories. The effect continues even when you have finished the workout and your body is in a resting state. However, this is dependent on how highly “intense” the workout is.
Do HIIT workouts provide any other benefits?
Besides burning fat, HIIT workouts have several other health benefits. Over time, these workouts help build endurance, so you will be able to bike or run longer distances, or push out more burpees!
Studies show that consistently (at least three times per week), even after only a two month period, HIIT workouts can help lower blood pressure and regulate blood sugar levels, which prevents diabetes. Diabetes is a very common problem amongst weight loss surgery patients, so this benefit is particularly important.
What’s Next?
Weights. Running. Cycling. Combination. There’s no end to the variations of creating a HIIT workout. You don’t even need to go to a gym or use fancy equipment. Try this workout right in your living room:
40 squat jumps
20 push-ups
30 jumping jacks
10 tricep dips
10 burpees
30-second plank
Whether you have had weight loss surgery, are considering a procedure, or want to improve your overall health, a HIIT workout is a great tool for success.
Will you try a HIIT workout? Let us know! Email us your story to: contact@jeremykormanmd.com , tag us on Instagram: @dr_jeremy_korman or on Facebook: @JeremyKormanMD
To learn more or schedule a consultation with Dr. Korman, contact us here or call the office: 310-577-5540.