HIIT workout: Benefits of High-Intensity Interval Training (HIIT)
HIIT workout: High-intensity interval training (HIIT) is a form of cardio exercise done in short, intense bursts that aim to maximize athletic performance under conditions where the muscles are deprived of oxygen.
High-intensity interval coaching (HIIT) could be a variety of exercise within which you alternate between terribly intense anaerobic periods and slower recovery periods for a shorter, a lot of efficient exercises.
The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, and 30 seconds off) to 1:4 or more, and the rounds can be just a few or 15 or more. But regardless of what sort long you rest, the key is that you bring everything you’ve got to your intervals.
HIIT is a great form of exercise to include in your workout routine. If you are seeking to build strength and muscle endurance or trying to lose weight. High-intensity interval training (HIIT) has become a well-liked to burn fat.
This type of intense training causes a form of metabolic disturbance which might lead to the body burning calories at a better rate up to 48-72 hours later. HIIT can also increase metabolism, reduce insulin resistance, improve cardiac function, produce faster gains in endurance levels than steady-state cardio training and can be an effective way to recruit/build type 2 fast-twitch muscle.
The body needs to heal once this kind of training so it’s not suggested that you just perform HIIT on a daily basis – typically, it’s suggested to perform this kind of training a maximum of 1-3 days per week (it’s important to note that more is not better).
HIIT Rest vs Active Rest: Overtraining Symptoms
A common mistake of people new to exercising – and really even among experienced exercisers – is to workout too hard, too often. This might not seem like a big problem initially, but overtraining can affect your health and is something that needs to be taken seriously. Aside from that, the negative impact of not allowing for proper rest periods in your routine can make it far more likely that you don’t adhere to your workout habit, thanks to feeling poorly, excess fatigue or soreness, or perhaps injury if you aren’t allowing your body to heal in between workouts.
This is a good rule; if a muscle group is still sore from a previous workout, do not train it intensely again until it has healed and is no longer sore. For example, if your thighs are sore from a lower-body strength workout you did yesterday, you should not train them again today – or the next day, if they are still very sore. In that case, it doesn’t mean you have to take a complete rest day; you could train my upper body or core, or stick to light cardio, yoga, stretching, etc.
Light physical activity on a day of rest will facilitate boost your mood, your health, and your progress or ability to keep up your weight or fitness level.
Overtraining symptoms are diverse and different for each person, but here are a few symptoms you should watch out for:
- Loss of appetite
- Severe fatigue
- Slower healing & longer recovery times
- Ability to focus or concentrate and Changes in mood
- Amenorrhea – Missed or very irregular periods
- Aches & pains – particularly of the joints
- Depressed immune system – increased chance of catching colds and other infections
- Changes in performance – if you find yourself moving slower, lifting less than you’re normally able to lift, having a problem to take more rest breaks and generally not push yourself as hard as you normally do, you could be overtraining.
Benefits of High-Intensity Interval Training (HIIT)
HIIT is an effective way to burn fat
- You might already understand that cardio exercises are effective for fat mobilization.
- As a pumped-up up and intense type of cardio, HIIT is that the best exercise to have interaction in when your goal is to burn away stubborn fat.
- The intensity of the exercise results in a hyperbolic rate of fat oxidation as well as excess post-exercise oxygen consumption, that happens when your body recovers from its oxygen-deprived state during the HIIT exercise.
- During this stage, fatty tissue is counteracted and converted into fuel.
HIIT regulates your appetite
- If you’re at risk of overeating, HIIT can do you some smart in managing your appetite.
- The intensity of HIIT causes a decrease in the amount of hormone – an appetite-regulating hormone – that reduces your appetite.
- At constant time, HIIT also will increase your blood sugar and blood lactate level temporarily, that also brings your appetite down.
HIIT increases the amount of oxygen your body can absorb in a minute
- This rate is known as VO2max – a word that gets thrown around a lot when it comes to HIIT.
- VO2max is important because it affects the physical capacity of your athletic performance.
- With the next VO2max, your body has better endurance in aerobic exercises.
- Besides up athletic learning, associate enhanced VO2max additionally brings us higher overall health.
- VO2max is strongly associated with the health of our telomeres, which are components of our DNA system that regulate the aging of our cells.
- Healthy telomeres mean more youthful cells and a reduced risk of cancer.
HIIT regulates blood glucose levels
- People suffering from pre-diabetes or type-2 diabetes will profit considerably from HIIT as a result of the sport actually will increase glucose metabolism, and
- Insulin sensitivity, so helping to control blood sugar at healthy levels.
HIIT is a more efficient form of cardio exercise
- HIIT makes it easier to hit the required variety of cardio hours that you just got to clock because it’s much more time-efficient.
- In fact, each hour of HIIT is roughly similar to 4 hours of standard endurance training.
High-Intensity Interval Training gets you fitter in less time
- A study published in the Journal of Physiology found HIIT delivers all the health and fitness benefits of steady-state endurance cardio in a fraction of the time.
- A Tabata session will take as very little as 180 seconds.
It makes you smarter
- A Montreal Heart Institute (MHI) study found that, when doing 2 HIIT workouts per week for four months, participants scored considerably higher on psychological feature tests and had boosted their brain natural action.
High-Intensity Interval Training supercharges your metabolism
- A study at Colorado State University found simply 150 seconds of intense exercise will burn as several as 200 calories over the course of the subsequent twenty-four hours because of a boosted resting metabolic rate.
Good Health Condition
- Staying fit is an element of managing conditions like polygenic disease, high BP, high cholesterol, or cardiovascular disease.
This exercise places huge demands on your heart, therefore you must check-in along with your doctor see if HIIT is OK for you. You should additionally begin slowly, doing some intervals for a brief amount of your time.
You may not be ready to do HIIT if you have got joint or muscle issues, like an inflammatory disease. Ask your doctor first.
If you’re pregnant, you did HITT before pregnancy, and you don’t have any other medical issues, then it may be a safe option for you during your first trimester but check with your doctor first.
You should solely do high-impact training if you’ve got your doctor’s approval. Make sure you drink plenty of water and don’t overheat.
Areas High-Intensity Interval Training (HIIT) Targets
- Core: No. This workout doesn’t target your core.
- Arms: No. This workout doesn’t target your arms.
- Legs: No. This workout doesn’t target your legs. But cardio exercises like running and biking will strengthen your legs.
- Glutes: No. This workout doesn’t target your glutes. But if you do cardio exercises that work your glutes, like stair-climbing, your glutes will get a workout.
- Back: No. This workout doesn’t target your back.
- Flexibility: No. This workout doesn’t focus on improving flexibility.
- Aerobic: Yes. This is a powerful cardio workout.
- Strength: Yes. This workout can help you build muscle. Choose weight lifting as your high-intensity activity for an additional boost in strength.
- Sport: No.
- Low-Impact: No. But if you’re employed out on an elliptical trainer, it’s going to be low-impact.