Thursday, 01 June 2017
HIIT Training: The Surprising Anti-Ageing Benefits
If I was to ask you what the best methods of anti-ageing are you would probably find most of them in a clinic, on your bathroom shelf and in your fridge.
We are becoming a nation obsessed with health, fitness and sweat sessions. In fact, it seems like anyone who's anyone has a personal trainer. I don't even have to leave the house (or get dressed) to see mine; I, along with thousands of others, stream live workouts straight into my living room. The benefits of exercise as part of a healthy (and trendy) lifestyle are obvious but a very interesting and often overlooked outcome is the anti ageing formula that HIIT training can provide.
So, what is HIIT?
HIIT is short for High Intensity Interval Training, an exercise strategy that consists of short bursts of activity at maximum intensity with short rest and recovery periods. HIIT sessions tend to last between 15-25 minutes. An example would be 40 seconds of activity with 20 seconds rest before repeating the process until the session is complete. Exercises are either cardiovascular like sprints, burpees and squat jumps, or weight based training which involves the lifting of set weights like kettle bells and dumbbells.
How will that affect my skin?
HIIT sessions help to keep the body lean by burning fat, toning muscles and boosting energy levels. Exercise increases circulation and blood flow around the body to muscles and organs, including the epidermis. In fact, any form of exercises that increases the heart rate and stimulates the circulatory system will have an added skin benefit. However, the proven results of HIIT training far outweigh other conventional exercise methods.
What's the secret?
Well it's quite simple reallyHigh levels of cardiovascular or weight training increase blood flow, which helps the removal of toxins from the blood. After the period of training we need to consume more oxygen than normal this is known as Excessive Post-Exercise Oxygen Consumption or EPOC. In fact, the metabolic activity in your body that burns excessive fat and flushes out waste can continue up to 48 hours after a correctly timed HIIT session.
Where's the proof?
There have been several scientific studies into HIIT training compared to lengthy cardio sessions. If you don't fancy reading through hundreds of white papers, the best analogy is to think of a marathon runner. The general body frame of long distance trainers is low fat and low muscle. Long periods of cardiovascular exercise burn fat but often burn muscle as well, leaving athletes fatigued with little body strength. Shorter distance runners like Olympic athletes and sprinters tend to have a stronger framed body with obvious upper body strength, muscle definition and high tone. Olympic athletes use periods of HIIT training integrated with rest periods in preparation to competing.
Losing too much fat too quickly through restricted calorie intake and poor training can cause a less than desirable outcome in skin. It will break down collagen and elasticity will become frail and weak leaving the skin to sag.
It is an unarguable fact that doing the right type of exercise in combination with a good nutritional programme will result in better skin. There is another common fear that sweat will encourage the onset of acne and breakouts. There are a few simple rules to follow when working out:
- Always remove make up before a sweat session
- Take a cool shower and don't be tempted to keep gym clothes on (no matter how nice they are).
- Wash your workout gear after every use¢ Use a body brush on your back and chest, both are prone to post exercise congestion.
- Don't be tempted by performance enhancing medication - these are not only dangerous for your health but are also detrimental to your skin.
- Avoid sugary snacks and energy drinks after a workout. It can be tempting to grab something quick to reboot your energy levels.
A high sugar level will aggravate acne and is one of the leading causes behind premature ageing. Prepare low sugar workout snacks in advance to avoid cravings and save the pennies.
For more advice on creating a health and well being programme to compliment your skin regime, call our clinic on 0113 282 3300.
Written for you by: Emily, Face the Future