What is HIIT Training? Why HIIT Works? Fast Weight Loss With High Intensity Interval Training 🚴🏃
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- Опубликовано: 4 июн 2024
- Get the Highest Quality Electrolyte euvexia.com . What is HIIT Training? Why HIIT Works? High Intensity Interval Training. Want the maximum benefits of exercise in the shortest time and the best way to burn fat? Then you will want to incorporate HIIT into your exercise routine. In just minutes a week you can get most of the benefits of exercise by working out in a specific way. Learn how to do HIIT training the right way for the maximum benefits and the least amount of time.
Most people do HIIT wrong, because they think that any strenuous exercise is HIIT. Other people do too much - more than they need for maximum benefit. By doing more HIIT training than you need, you expose yourself to excess wear and tear, and excess cortisol.
Dr Ekberg will teach you how to do HIIT the right way, and explain why it works so that you get the most hormonal benefits, the most fat burning and the most health benefits all at once.
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Welcome to Benefits Of Exercise by Dr. Sten Ekberg, Olympic decathlete and holistic doctor; a series where I try to tackle the most important health issues of the day in a natural and safe way including the benefits of intermittent fasting, fasting and autophagy. If you have suggestion for the next topic leave your comment below. Remember to make your comments positive and uplifting even if you disagree with something that was said by me or others.
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🌿 This is a Holistic Health Channel that focuses on all aspects of Natural Holistic Health and Wellness featuring Olympic decathlete and holistic doctor, Dr. Sten Ekberg with Wellness For Life. Learn to master holistic health, stay healthy naturally, live longer and have quality of life by learning how the body really works. Doctor Ekberg covers and explains health in an easy to understand way. There will be health tips like how to lose weight, what to eat, best nutrition, low carb diet, cold hands & feet, holistic health tips, pain relief, lower blood pressure, reverse diabetes naturally, reduce stress, how to exercise, thyroid issues, keto diet explained, brain health tips, stretches & more from a real doctor.
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Dr Sten Ekberg
Wellness For Life
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www.DrEkberg.com
THANK YOU FOR WATCHING, COMMENTING, SUBSCRIBING & LIKING. Let us know if you have any health questions in the comment section below the video. The goal of this channel is to educate you in easy to understand terms on what true holistic health is.
All clips used for fair use commentary, criticism, and educational purposes. See Hosseinzadeh v. Klein, 276 F.Supp.3d 34 (S.D.N.Y. 2017); Equals Three, LLC v. Jukin Media, Inc., 139 F. Supp. 3d 1094 (C.D. Cal. 2015).
Typical legal disclaimer (doctor occupational hazard): This is not medical advice, nor can I give you medical advice. Sorry! Everything here is for informational purposes only and not for the purpose of providing medical advice. You should contact your doctor to obtain advice with respect to any particular health issue or condition. Nothing here should be construed to form an doctor patient relationship. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Wellness For Life and Dr. Sten Ekberg are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I may earn a small commission if you click through and make a purchase. But if you click, it really helps me make more of these videos!
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Dr when we have to do HIIT, starting of workout or after sessions of weight training, goal is fat loss
Is there a particular time in the day that this works best?
Many thanks!
I'm going to start HIIT.
I really appreciate the _discipline_ aspect of working out every day, without missing. I am very reluctant to let go of that.
For a full recovery, I would love to program a couple of days of Hatha Yoga.
Is there a way to gauge whether I am getting *full recovery* ?
Quick question Dr. so the days I do not do HIIT do I walk taking it slow to recover, or do I completely do nothing to recover, or weights?
This excellent! I do a boxing/MMA HIIT once or twice a week (depending on what training cycle I'm in). So it looks like; a 3:min round doing proper punches (ie jab/cross, hook/hook, uppercuts/combos), then hit 30 seconds of burpees, another round, then v-ups for 30 seconds, another round, then squats with a squat jump every 3rd squat for 30 secs, i do this for 12 rounds. It's a smoker! HIIT is a great way to get a hard workout in when you only have about 45 minutes.
After more than 20 Dr Ekberg videos watched, I am now HIITing the like button at the beginning of the video just to make sure I don't forget.
Thank you Vladimir Ionescu. LOL HIITing the button. I love it. Very clever. I appreciate you becoming a member and having you as part of our Health Champion community.😄
"Some people believe that burning calories is also a benefit" - That was epic! :)
This is the best explanation of HIIT I have viewed! It makes sense and I plan to incorporate it into my fitness routine. The mini-sets with short breaks in-between that allow you to reach your max heart rate is the most intriguing part of your presentation. As a 61 year-old who is an avid exerciser and has lost 40 pounds in the last year through intermittent fasting and a Keto lifestyle, I feel this is the next step I need to take. FYI, I already have a chest strap heart rate monitor & a fitness app that graphs my heart rate in real-time which I watch on IPad. I plan to try this with my Kettlebells and spin bike.
My ultimate goal is to achieve a health and fitness level that I possessed 40 years ago. A year ago this is something I thought would be impossible to achieve! Not anymore, thanks to you and others who have opened my eyes 👀 🙏🏾!
Thank you Kevin Willis. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
How u doing a year later Kevin? I'm not far behind you at 57 with somewhat similar goals.
@@drekberg how is your routine going?
This really works for lowering blood sugar. As I recall, muscles take in excessive sugar. Yesterday, My mother’s blood sugar was 211 when she woke up. I told her instead of taking the medication, exercise for a minute, and her blood sugar decreased to 191. She continued exercise and she reached 164.
Thanks Dr. Ekberg. This is a great way to lower blood sugar.
This is pretty dangerous, my friend...
@@Prof.SchulzeSternberg Thanks for commenting. Yup you're right, but she didn't stop the medication. Just post poned it 40 min. We had to experiment if she could lower her blood sugar. Because sometimes she gets spikes in the day even though she took her medication, and it's not safe to take it again if she gets spikes. Now we know exercising will help lowering blood sugar. I hope anyone reading comments benefit from them. I know I do. 😀
I forget that Dr Sten is a former olympian decathlete, so it's hard to argue against him when it comes to fitness! Thanks Dr!
It's funny because kids instinctively exercise this way. Ask a child to exercise and they will go as fast as they can for a couple of minutes until they can no more.
Exactly! When I have my little boy exercise, he will run and jump like crazy for a short time and then stop. But he also seems to do this kind of stuff all day long, naturally.
This is honestly the selling factor on this method for me. It’s natural. I’ve been overweight for years, but really starting in junior high… about the time I stopped really playing
And dogs
The most important thing about exercise is .... to start. Even if its once a week for 5 minutes if that's all you can do. Spot on about HIIT. I still do normal cardio as well, but you can do HIIT with any exercise. I rotate HIIT (different days) with rowing, swimming, elliptical and bike, but only do 4 repeats. I work out most days so I don't want to over stress any particular group. I have a friend (64years old) and he has rowed daily for 50 years and was an elite athlete. He rows at my max HIIT rate for 1 hour and barely breaks into a sweat.
Oh, man. Where were you when I, as a 49 year old, IR, overweight woman, thought it was a good plan to join Orange Theory??? I knew that torture chamber of a class was actually working against me! I have been watching your videos all day. I've been LCHF/Keto and fasting for 2.5 years. 45 pounds off, but stalled for the last 1.5 years and looking for answers through Fung, DeLauer, Attia, Ramos, etc. YOUR videos have connected the dots for me in ways that the others haven't. I am truly appreciative of your education!!!
I had to unlearn what I learnt from other channels the past couple of days after watching Dr Ekberg’s Aerobic and Anaerobic (HIIT) videos.
I'd love to have this man as a brother! Dr Sten you're awesome! Your advice is always spot on, to the point and so easy to understand.
And you're so modest as an olympian! A 177 heart rate at 55yrs old is incredible! You have the cardiovascular system of a fit 43yr old! I'm 57 with a max HR of 159! 😩 Working on it again now though with your dietary and fitness advice. Thank you for all your work on here.
Lol.. I just caught the automated subtitles at 17:47.. "If you can do squats safely.. maybe in Iraq!" That made me bust up! I can think of safer places. 🤣 🤣
Hands down the best info on HIIT I've come across anywhere! Thank you :-)
Thank you! I started watching your videos! I love how you teach everyone!!
I got me a small trampoline, but I've been doing it wrong. I finally understand this . Thank you so much!
Thank you for this and explaining everything so well. I've been doing some HIIT with a few things for about a week now and feel like I've accomplished a lot and feel great afterwards.
Thank you for what you do! I truly appreciate your videos and benefit from them!!
This video is awesome! Thank you so much! This is the best explanation of HIIT. I have incorporated HIIT to my routine along with fasting and sort of a Keto diet. I’m 44 and have never felt or looked better.
Superb.....Will adjust my HIIT regime. Was a treadmill warm up of 270 seconds. Platform set at 2%. 8 intervals at 30 seconds each at 8.8 mph. 90 second intervals. Will reduce the intervals to 60 seconds. Great video. I continue to learn.
This was SUCH a helpful video! I hear people talking about HIIT but no one actually explains in detail how to do it, particularly for different fitness levels. Thank you!
Brilliant! Thanks so much. A clear, comprehensive and thorough explanation. Covers a lot that others don't. Great (as usual!!).
this is incredibly detailed. I am a lover of physiology and i have yet to see a video as clean and HIITing the points directly! Like. Saved. Subscribed. Commented. Shared.
Thanks again for a highly educational video. It reminded me when I took my nephews for a jog. They would sprint ahead of me racing each other, then walk, then sprint then walk, while I jogged staying at a steady pace. I would tell them to jog at a steady pace to last the two miles circuit. But, I guess I was wrong all this time!
Thank you Rob H. Kids, dogs and monkeys have it right. (I watched the monkeys at a zoo once.) They know how to play. When they are tired they stop. That's called interval training.😄
Hi Dr. Sten - I'm a big fan. I am trying HIIT using a weighted jump rope. I'm an old lady and it makes me feel young again. I love your videos. Thanks so much.
Love this video thank you for explaining this so well!!!
Thank you Dr Sten Ekberg. You have just inspired me to go to the gym today and follow your advice.
Thank you for FULL CLARITY. And now I can adjust my workouts accordingly and not think I have to workout 6-7 days of the week. That attitude was such a defeatist mentality and now I look forward to a healthier mind and body. (You, Dr. Joel Fuhrman and Dr. Berg rock.)
This was incredibly helpful, so grateful for you giving us the education and tools to understand and take control of our health with the correct knowledge❤
Doctor, that was a fantastic explanation! Many thanks for the clarity and truth! Over the past few months I’ve really benefited from your information. Can’t wait to try HIIT. Thanks again!
I love HIIT. It's time efficient. I can get a nice micro workout in just less than 6 minutes. There are no gyms open during this pandemic (as of May 27, 2020) so there are no excuses for not getting and staying healthy.
thank you so much, im just starting and really find your explanations very helpful
" Hey don't beat yourself up, Jutst Do something about it"
That's great advice
I love this man .. thank you so much.. 💜
Like no other Dr. , Doctor Ekberg is the best ,who would take their time to explain so well until we get the point 🥺 .my goodness.Thanks doctor.
So informative! All those wrong 30 minute long HIIT RUclips video’s debunked at once! Thanks a lot!
Thank you Dr. Ekberg for your wisdom and experience. You always pass along the best knowledge and information for me to make the right decisions.
AMAZING explanation of the HIIT process!! thank you!!! 🤗
21:12 TRUTH!!!! I have seen people who exercise so much and they get into various kinds of problems with their muscles or joints etc etc. I have a neighbour who's almost 100 and she and her husband do not exercise like a lot of their friends when younger. She told me the same thing and she and hubby are so healthy and fit. She loves walking around the neighbourhood. I guess I will listen to her LOL, she and hubby are almost 100.
this was so amazing! I learned a lot!! thank you for this video!
Love how detailed your explanation is
Perfect timing, just finished my HIIT on a spin bike YOUR way. Much less strenuous but still feels like a good workout.
Thank you Pia Maheras. I really appreciate your feedback and so glad that you liked it.
I also do the same on a stationary bike and even have a video up on my channel.
He is peaceful ,calm ,THE VOICE 🏆🦋.
Thanks Doc, you are a blessing to mankind!
you are the best explaining coach! I am getting a better body and health because of you, thank you very much!
Walking is best as its something you can do everyday for the rest of your life.
I am going to the gym 3 times a week. This is my work out. 10 min of the stair climber for warm up. A complete body workout using machines and free weights. About 3 sets of 10 reps with burning in the last couple of reps. I then do the stair climber for 25 min with intervals of 2 min lower level 3 then one min of level 7. Heart rate starts about 115 up to about 145 beats. Sometimes in the low 150s. After that I swim 2 to 10 laps in the olympic size pool . I am doing keto to lose weight, help with my hypertension and control my type two diabetes. I often do this in the fasted state. I am also walking 2 to 3 times a week 2 to 5 miles. I guess I might be one of those fat fit persons. Although I have lost 50 lbs I need to lose another 35 lbs. I am age 66 and my resting heart rate is in the low to mid sixties. I try to have one day to two days rest between gym workouts. Is it ok to do this in the fasted state? Is this too severe for an old man like me? Retired now and I like the gym and hiking along with reading. Finally have time to pursue these hobbies.
i like to mix a really high intensity sprint to a medium to low.6 min of high,6-8 min of medium, 20 min of low.But for unfit people i love the naval rope its a great way to HIIT
Best explanation I've seen yet! Thank you!!!
Thanks for your comprehensive video on HIIT. What is great about HIIT is you can incorporate into your daily routine. No gym or special clothes required! For example I bike to the market. So in the first 5 minutes I warm up my body. I then park the bike at a pedestrian overpass and quickly climb the stairs. I can walk back down and re climb or I can walk briskly to the market. All the time I am walking. When I return home I climb the stairs but with a backpack with groceries. I then sprint on the bicycle on my way home. Fantastic!
Thank you CJ F. You got it. Make it seamless
Oh this is so timely vid! Thank you Dr Ekberg.. my friend is doing it and this will probably benefit from this video...
Thank you! Excellent presentation!!!
Fantastic video! Thank you so much!
Thank you so much for this video. Well done and just the info I was looking for. Now I understand tabata more. Especially why the fact that the rest period being shorter than the exercise period makes it so much harder. Love your graph.
Thank you Alan Murray. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
This is my favorite video on the hit with the sine wave graph
Another educating and motivating video. No HIT for me today, because of a fall feverish cold. :-(
I remember when I was younger, I was doing HIIT with weight, on my bicycle and also by swimming. Now I am trying to find the right way for shoulder/back/belly to recover from an injury to my shoulder and some back issues. So far it has given sore muscles and better feeling after some days.
Great! Because of my age I have been trying to understand this better so I can incorporate it into my exercise system.
Great explanation of HIIT. I'm inspired to do it. Thanks soooo much!
Congrats Dr. Ekberg. Excellent information. Thank you very much.
Excellent video. Thanks so much!
Thank you so much. Was very interesting.
Thank you so much for this golden information....helps me a lot.....👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼
All out sprints hiit and Burpees is most demanding and beneficial forms of hiit. It's totally killing. I'm very fit endurance athlete, but doing 12x 200 m all out sprints is totally killer.
Best workout ever.
Thank you Dr. Sten Ekberg for all informations
Thank younfor making this video!
I use martial arts for my HIIT. Nothing kills me for those few seconds (40 sec) like kick/ punch repetitions. Sets my muscles on fire.
I love 😍😍 doing squats! Leg Day is my favorite day!! I found a program that has you do fewer reps (slowly and carefully) with heavier weights a couple of years ago.
Thank you Claire Sanders.
Best explanation ever! Thank you!
Thank you for the explanation 🙏
It really works 💪😊
Love this! Great video!
Thank you very much!
Many thanks - this is so helpful.
I really enjoy your simple but detailed knowledge HIIT. Many thanks Dr. Ekberg. GBU
Thank you. I was a member of a HIIT focused gym for a couple of years. I would go on most days, a minimum of 3 times a week but usually more like 5 or 6 times a week. The thought was that all this exercise would lead to better health and most importantly, to feel great. Well I didn't feel great. I hated the workouts and I hated feeling sore and tired all the time. On the other hand if I don't work out, I feel tired in a different way. This left me throwing my hands up in the air and confused. Isn't there a better way to workout and get benefits without the over training? Your guidance is pretty much music to my ears. Along with other subjects of your channel, I'm finally seeing how one can live healthy without thinking of it as punishment or that I'm giving up pleasures in life in order to lessen the perils of aging.
The problem I see with this video is that he explains the first cycle to get to 70% max heart rate, rest, and then do 3 to 8 reps of this. But he's not telling us how long to rest (cool down) between reps. I'm wondering if it's when your heart rate lowers to what it was before you started, or a 1 minute rest?
When I feel that heart beating really fast that's when I know I'm getting what I want accomplished.
Excellent video, thank you!
Another informative video thank you Dr. Ekberg! I was happy to hear you talk about weight training. I love doing a full upper body once or twice a week. I have bad hips, discs and knees. From work related stress and a bad fall as a child. So I'm unable to work my lower body. But I do the best I can for my upper body to maintain some type of strength as im getting older. I don't go as heavy or as often as used to though. But still enjoy it!👍💪Thank You!
Thank you Trifive garage. I really appreciate your feedback and so glad that you liked it.
Thank you for yet another great video.
I have done low carb and (unfit) HIIT earlier with good success. I know the basics.
But would you consider HIIT happening on muscle or body level? Is it cardio-vascular, or is it muscle level?
I started on a KETO-diet this year. I have lost 16kg (32p) in 16 weeks and is still going. Seems to work quite well. This HIIT seems nice. I will try it as well.
HIIT w dumbells is great for older guys. Everything he said is my experience. I am 64 and 10% body fat.
I've been doing HIIT indoor cycling to the point of overtaining/underresting, that give me the central nervous system fatigue or adrenal fatigue where it keep me awake at night where my brain couldn't stop thinking of making comething creative which lead me to chronic sleep deprived and lastly give me a ruptured brain anueurysm - aka SAH.
I post this in celebration of my 1 year still alive after the brain neuro vascular coiling.Cheers.
Just discovered your channel and subbed. Great information
Hi dr Ekberg, i just wanted you know tha i voted you as one of the most keto you tuber and you're on the no 10 spot! Greetings from dubai!
Thank you jumanji Ruiz. I appreciate it. My rank is climbing🙏😀
Fantastic
information coming from a PRO ATHLETE Where are the other great athletes who can explain this scientifically? No one is there! As if they had been enchanted into their careers - Helt underbart förklarat!
As always great explanation... thank you Dr. 💪
I run four flights of stairs in my building in 30 seconds, then walk to the other stairwell in 90 seconds then up and down again, 6x, about 20 minutes plus warm up and cool down. 1x week HR about 120 bpm. Age 67.👍💪
Well explained! Thank you
Thanks Dr, it’s excellent ❤❤
This is just so good! Thank you 😊
Thank You Nicky Pasquier. I'm so glad you liked it and I appreciate the feedback. 😄
Best explanation I've seen in HIIT. Thanks very much.
My current HIIT workout on my bicycle is a 5 minute warm up, then 7 intervals of 30 seconds intense, then 60 seconds recovery, till I get to 7, with a 1 minute cool down before I stop. I do this 3 times a week, with recovery in between each workout. I was a bike racer for over 25 years, so this is what I gravitate to.
I should probably start doing that warm-up idea
This is similar to what I'm attempting on my stationary bike. And I know where you're coming from with the three times a week that's like every other day. But I can't remember why why can't I do this twice a day or everyday
@@p1dru2art You don't want to do intense interval type workouts every day because it doesn't give you a chance to recover. You make your gains in fitness during the recovery period, not during the intense workout. Your body repairs and strengthens itself during recovery. If you try doing intense workouts every day, all you will end up doing is wear your body down.
i go maximum on my old kettler stationary bike which is 400 Watt. i do two intervals, a third one is not possible. with drinking sodium bicarbonate in water before the exercise, I can squeeze out a few extra seconds out of my legs before the leg muscles are burning out. that is now about 50 seconds.
an additional important tip: this exercise triggers AMPK/PGC-1Alpha which lets the mitochondria grow. also some mitophagy is going on which is very healthy. but in that short time there is no mitochondrial fission going on. this is why you need to do low intensity training the next time. on low carb it also triggers the same AMPK/PGC-1Alpha signal but with low intensity the mitochondria are dividing into more mitochondria. the secret is doing HIIT and LISS alternating to grow and divide mitochondria!
in the first two months the scale probably don't move much because while you lose a little bit of body fat you also gain muscle. but after the two months the increased amount of mitochondria is burning more body fat instead of glucose. you will notice that with reduced hunger. that makes you eat less.
this is the secret of healthy weight loss: a huge amount of mitochondria (together with a low carb diet)
Many thanks! 😀
Excellent 👍
Cannot wait to try it tomorrow!
Very clear explanation, Thanks Dr Ekberg
Thank you! Great explanation of HIIT
This explains why when I used to play basketball i was in such good shape haha
@ 15:50 great disclaimer Doc! I have lost 12lbs in 10 days and looking forward to some HIIT training after loosing another 12lbs. Thanks for the alternative
to western meds!
Another wonderful explanation from the best health advisor on the internet. I do tabata on my rebounder for a double whammy.
Thank you for the information. really lears the mind!
clears!!
This is probably one of the most important videos anyone can watch! Excellent presentation Dr. Ekberg! I do have a question: What sort of heart rate monitor device do you use to track the time and heart rate so it can be easily seen? I have a watch, but I suspect it is not great at accuracy and I have to punch through several times to get to the heart rate setting to check it. I would like to be able to see something that is constantly monitoring the heart rate.