While it is possible to make meaningful changes in your body composition without the use of a specific fitness plan, adopting an established training methodology such as HIIT or P90X may be an effective strategy if you're new to exercise. High-intensity interval training and P90X can be helpful, but they aren't guaranteed to work and require commitment and a sensible dietary approach that supports your goal. Consult a doctor before engaging in any fitness regimen or workout plan.
High-Intensity Interval Training Overview
High-intensity interval training, or HIIT, is a form of cardiovascular training that is usually contrasted with "steady-state" cardiovascular training. HIIT involves performing exercise in a series of brief, high-intensity bursts separated by lower-intensity periods of recovery. In the case of running, this would consist of sprinting briefly, jogging briefly and then repeating the pattern. HIIT may be effective for helping improve cardiovascular capacity and reducing body fat.
P90X Overview
P90X is a commercially marketed workout program that consists of a 90-day exercise plan. The plan features 12 workout DVDs that direct you though exercises including yoga, stretching and cardio as well as muscle-specific workouts. The P90X program is intended to be used with specialized exercise equipment and supplements that can be purchased from the company that makes the DVDs.
Benefits of Combining HIIT and P90X
If you are trying to lose weight, combining HIIT and P90X can be beneficial, as the combination of the exercise programs may help you burn more calories than either program on its own. Additionally, research from the February 2010 issue of the journal "Metabolism" indicates that high-intensity exercise results in increased fat burning in the hours after training compared to lower intensity training, so adding HIIT to P90X may aid your fat-loss goals.
Disadvantages of Combing HIIT and P90X
If you are trying to gain muscle mass, coupling HIIT and P90X may be detrimental. If you cannot eat enough to reach a calorie surplus, you won't gain muscle. The amount of calories burned from two programs may inhibit your ability to gain muscle weight. Additionally, you may become sick if you can't obtain enough nutrients to keep up with your exertion. Too much exercise may cause you to lose a significant amount of water through sweat, promoting a risk of dehydration. The American Council on Exercise notes that while the average man should consume 3.7 liters of water per day and the average woman should consume 2.7 liters, those figures are insufficient for those who exercise. Employing two workout programs at once may also stall your progress towards goals, such as increasing strength, because you won't have adequate recovery time.
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