If you are trying to get into shape and don’t have a lot of time at hand in a day. High-Intensity Interval training might be what you’re looking for. High-intensity interval training or HIIT involves brief periods of exercise with calculated intervals of rest in between. The major advantage of HIIT is that you can get maximum exercise in a limited period.
What Is HIIT?
As mentioned earlier, HIIT involves short bursts of high-intensity exercises that are executed with low-intensity recovery periods. It is the best way to exercise within a short period of time. HIIT workouts might last between 10 to 30 minutes.
The details of HIITs differ, a combination of biking, sprinting, jump rope, and other bodyweight exercises might constitute a certain HIIT. The activity is generally timed and the recovery time is based on the amount of workout time.
HIIT involves short intervals of intense training which elevates your heart rate. Here are some of the benefits of HIIT and why you should incorporate it in your training.
Benefits of HIIT
Burn A Substantial Amount of Calories In a Limited Time
Research has shown that HIIT helps you burn 30% more calories than other forms of exercise. This research involved people putting in the maximum amount of effort for 20 seconds and resting for 40 seconds. HIIT involves exercising for much shorter periods. The amount of time spent exercising is ⅓ of the time spent by running and biking groups. Although the maximum amount of time spent in HIIT is 30 minutes, it allows you to burn equal or more calories than a full-fledged workout regime lasting one or one and half hours.
Keep Your Metabolic Rate High for Hours After Exercising
HIIT helps keep your metabolic rate high for hours after exercising. This is one of the ways how HIIT helps burn calories. Research shows that HIIT increases your metabolic rate more than jogging or weight training. The same study concluded that the body’s metabolism shifts to using fat as energy rather than carbs post-High Intensity Interval Training. It is also observed that just 2 minutes of HIIT training elevated metabolism over 24 hours as much as a half-hour workout session.
Workout Different Muscle Groups
HIIT might involve squats, push-ups, and burpees. All of these individual exercises target different muscle groups. The intense workout allows your muscles to develop and strengthens them. Navaretta says that HIIT boosts muscle strength because the muscles do not get much rest.
A 2017 study published in Endocrine Connections found that after 6 weeks of HIIT, the peak power output or PPO of a group of men had risen from 799 watts to 865 watts. That is an 8% increase in muscle power. Also, a 2017 study published in Diabetology and Metabolic Syndrome found that a 12 minute HIIT workout had more impact on the muscles of overweight female teens than a 40-minute aerobic workout. The results of this particular study were based on the measurement of Irisin levels in the muscles.
Improves Oxygen and Blood Flow
A 2017 study published in the journal Science and Sport, divided 26 children into two groups. One group did HIIT for 7 weeks while the other group exercised traditionally. The results showed that the group involved in HIIT had an improvement in their cardiorespiratory capacity and also lost more weight. Similarly, in 2020, a study published in the journal of the Federation of American Societies for Experimental Biology concluded that HIIT is an effective alternative to long-duration workouts and similarly improves the vascular system. With heart disease being on the rise, it is important to make HIIT a part of your daily training regime.
Helps Lower Blood Pressure and Blood Sugar
HIIT can have a significant effect on your blood pressure and blood sugar. A 2017 study published in Gerontology involved 39 men between the ages of 56 to 67 who performed HIIT five times a week for 6 weeks straight At the end of the six weeks clinical improvements in blood pressure were observed, A reduction of about 5.5 mm/Hg. Similarly in 2015, a study published in the Public Library of Science found that after eight weeks of HIIT, people with type 2 diabetes had better control of their insulin levels and pancreatic levels.
How To Begin With HIIT?
Running, biking and jumping can be a good way to start with HIIT. Getting used to HIIT depends on finding your rhythm and finding the right coordination between workout time and recovery time. A common example of a HIIT workout can involve, aggressive cycling on a stationary bike like the Lycan Fitness Elite-Air Bike for about 30 seconds, then slow cycling for about 2 to 4 minutes, and then switching to aggressive cycling again. This pattern can be repeated for 15 to 30 minutes. Several other machines help you with HIIT. Finding the right regime takes time and involves proper equipment. Visit our website to learn more about different types of exercise equipment and how they can help you settle into the perfect HIIT workout regime.