Doing high-intensity workouts, or HIIT, has become a popular choice for those seeking to enhance their fitness and lose weight. But, if you are feeling lazy or just want something weird to talk about next time your fitness pals come nagging your way, you can tell them that there is recent research that found that doing only one high-intensity workout can actually lead to gain weight, not the other way around.
High-intensity interval training (HIIT) has gained immense popularity due to its efficiency and effectiveness in burning calories and improving cardiovascular health. Many fitness enthusiasts and experts advocate for HIIT as a superior method for achieving weight loss and enhancing overall fitness levels. However, recent research highlights a paradoxical outcome: high-intensity workouts can sometimes contribute to weight gain. Understanding the dynamics of this phenomenon is crucial for those committed to making the most of their fitness routines
This article explores the findings from one recent significant study and to provide practical advice for integrating high-intensity workouts into your fitness routine without adverse effects.
Research Conducted on Mice
It’s important to note that the study cited in Neuroscience News was conducted on mice. Researchers found that intense exercise sessions decreased subsequent physical activity levels and core body temperature in mice, despite no changes in food intake. This led to weight gain, which the researchers attributed to disruptions in the circadian rhythm of the stress hormone corticosterone.
How to Do Zone 2 Cardio (And Why You Should Do It)
How Only One High-Intensity Workout Can Make You Gain Weight
1. The Role of Appetite and Caloric Intake
One of the key findings from a study published in Neuroscience News reveals that high-intensity workouts may lead to increased appetite and higher caloric intake post-exercise.
This increase in appetite can potentially offset the calories burned during the workout, leading to a net positive energy balance and, consequently, weight gain. The study observed that mice who engaged in intense exercise sessions reported feeling hungrier and consumed more calories than those who performed moderate-intensity workouts.
2. Hormonal Responses and Fat Storage
Another critical aspect highlighted by the study involves the hormonal responses triggered by high-intensity exercise. The body releases cortisol, a stress hormone, during intense physical activity. Elevated cortisol levels can promote fat storage, particularly in the abdominal region. This physiological response is a survival mechanism designed to conserve energy during periods of high stress, but it can be counterproductive for those aiming to lose weight.
3. The Psychological Impact of High-Intensity Workouts
The Neuroscience News article emphasizes the psychological factors influencing weight gain associated with high-intensity workouts. The mental strain of intense exercise can lead to compensatory behaviours, such as overeating or reduced physical activity outside of workout sessions. This phenomenon, known as the “licensing effect,” occurs when individuals reward themselves for their workout efforts with indulgent foods or extended periods of inactivity.
How to Combine HIIT and LISS to Lose Fat Faster
Practical Strategies to Mitigate Weight Gain
To maximize the benefits of high-intensity workouts while minimizing the risk of weight gain, consider the following strategies:
1. Monitor Your Caloric Intake
Being mindful of your diet is crucial. Track your caloric intake and ensure that you are not consuming more calories than you burn. Opt for nutrient-dense foods that provide sustained energy without excessive calories.
2. Balance Exercise Intensity
Incorporate a mix of high-intensity and moderate-intensity workouts into your routine. This balance can help manage hunger levels and reduce the likelihood of overeating.
3. Focus on Recovery
Adequate recovery is essential to prevent elevated cortisol levels. Ensure you get enough sleep, practice stress-reducing activities like yoga or meditation, and allow sufficient time for muscle recovery between intense workouts.
4. Stay Hydrated
Hydration plays a vital role in regulating appetite and energy levels. Drink plenty of water before, during, and after your workouts to help control hunger and maintain optimal performance.
5. Pay Attention to Hunger Cues
Learn to differentiate between actual hunger and cravings. Eating mindfully and listening to your body’s hunger signals can help prevent unnecessary calorie consumption.
High-intensity workouts offer numerous benefits, including improved cardiovascular health, increased metabolic rate, and enhanced fitness levels. However, understanding the potential for weight gain and implementing strategies to manage appetite and caloric intake are essential for achieving your fitness goals. By balancing exercise intensity, focusing on recovery, and maintaining mindful eating habits, you can harness the power of high-intensity workouts without compromising your weight management efforts.
Read Also: How to Do HIIT Cardio to Get To 10% Body Fat
Source link: https://www.boxrox.com/feeling-lazy-how-only-one-high-intensity-workout-can-make-you-gain-weight-p82818925/ by Robert Born at www.boxrox.com