High-Impact Training & Weight Loss

High-impact training is a method of working out that is more often referred to as high-intensity training. The concept of this kind of workout program is that a high level of intensity will help produce a dramatic effect on your physique in just a short time. High-impact, or high-intensity, training can be appropriate for a variety of goals, including weight loss if combined with a healthy diet. To maximize your weight-loss results, you can combine high-impact weightlifting sessions and high-impact cardio sessions. Always consult your doctor before starting any workout plan.

High-Impact Cardio Explained

Traditional cardio, often called steady-state cardio, typically involves workouts of long duration at a slow pace. And while such sessions can be effective as marathon training, they are not ideal for weight loss. Opting instead for sprint training, interval work and other high-impact cardio can help set you up for weight-loss success. Additionally, choosing high-impact aerobic activities such as jumping rope or hurdling will add intensity to your workout compared with lower-impact activities such as walking.

High-Impact Cardio Benefits

High-impact cardio activities offer substantial benefits for weight loss. For example, a 200-pound person burns 200 more calories per hour performing high-impact aerobics than when performing low-impact aerobics. Additionally, high-impact workout techniques such as interval training can significantly increase the amount of calories you burn during your workouts compared with steady-state cardio sessions.

High-Impact Resistance Training Explained

The differences between regular weight training and high-impact weight training lie in the amount of resistance used and in the type of lifting techniques employed. Lifting heavier weight increases the intensity level of workouts, but there's only so much weight you can safely lift. Thus, making use of advanced weight-training techniques such as drop sets, pre-exhaustion and slow negatives will help you create a more high-impact, intense workout that is better for weight loss.

High-Impact Resistance Training Benefits

Bodybuilders and other athletes can use high-impact resistance training workouts to encourage the development of more muscle growth. This can also assist your weight-loss efforts, as having more muscle mass results in a faster metabolism. Additionally, research from the December 2009 issue of the journal "Diabetes Care" indicates that high-intensity training increases your metabolism for as long as 48 hours after exercising, while low-impact training does not. Thus, you can reap weight loss benefits from this type of training even when not at the gym.

Dietary Concerns

To lose weight, you need to burn more calories than you consume. In addition to exercising to burn calories, you should restrict the amount of calories you consume so that it's easier to reach a calorie deficit. To lose 1 pound of fat, you need to burn 3,500 calories. A deficit of 500 calories per day will help you lose 1 pound over the course of a week. Reductions in your food intake and calories burned during exercise will help you achieve this deficit.