Source: Wikimedia_By Kiet Le – httpswww.flickr.comphotoskietsk850131126766, CC BY 2.0
High-Intensity Interval Training (HIIT) has become one of the most popular fitness trends recently. And why shouldn’t it? It is an extremely powerful fitness trend which involves short as well as long periods of exercise accompanied with recovery periods. It is very time-efficient and effective too, since it offers good results in minimal time.
Many people find HIIT to be the more attractive option when compared with traditional methods of training and hence, have made it super popular today. They are able to experience just as much benefits and their results are backed by science as well. The studies are worth reading about and learning about them will only highlight the efficiency of the practice.
How HIIT works
There are a few rules we need to follow if we want to start using HIIT for our benefit. Doing so will take our workout to another level in just 45 seconds to 20 minutes. You don’t even need a gym membership or equipment to do so!
The first and only step is to make a routine which includes alternate periods of exercise and recovery. For example, you can try sprinting for 30 seconds and then, take a slow walk for a minute or two. Then, you can do the same for 15-20 minutes. Similarly, you can try cycling for a few minutes and then, jog for 30-40 seconds. This is very different from the traditional method in which a steady form of exercise is done.
One thing to keep in mind is that HIIT, while great, is not for everyone. Stamina and motivation are required for keeping up with this kind of exercising routine. So, if you aren’t used to it, your muscles might take some time adapting to the routine. But it is very advisable for patients with long-term health conditions like diabetes, high blood pressure, and heart disease. Do consult your doctor if you have arthritis though- it might be demanding for the joints.
Some HIIT workouts you can check out are Tabata, Sprints, Battle Ropes, and Sled pushes and pulls.
Benefits
There are many benefits to HIIT which will do a good job of convincing you to take it up:
- It can help you burn your calories in a short amount of time. According to one study, doing a 30-minute HIIT routine helps an individual burn 25-30 percent calories more than other traditional forms of exercise. In this study, the researchers used a HIIT routine in which the participants were only exercising for one-third of the total time being utilized by the ones participating in the traditional sessions!
- You have a higher rate of metabolism for hours after finishing your routine. This means that you will be burning calories for many hours after exercising! This is more than the metabolism rate of jogging as well as weight training.
- Another review looked at the results of some 13 experiments in which 424 overweight/obese people were involved. This proved that the routine can also help in losing body fat.
- Since, you are losing body fat, it is only natural that you will be able to gain muscle by using HIIT. The muscle fat is found mostly in the trunk and legs of the participants, and also in individuals who weren’t that active to begin with. So, if you are someone who has already got muscle, chances are that it will be difficult to gain muscle by using HIIT.
- Oxygen consumption is the ability of the muscles to use oxygen and is also improved with the help of the routine. One study showed that an individual who did a 20-minute HIIT routine for 4 days per week for 5 consecutive weeks was able to improve their oxygen consumption by 9 percent.
- It can reduce blood pressure and regulate such issues. This is especially useful for overweight and obese people who often suffer from such problems.
- One more benefit is the body’s enhanced ability to utilize insulin. This helps the body regulate their metabolic health and prevent/control diabetes. This happens because the muscles are able to use the glucose more effectively and lowers the blood sugar levels.
Hence, proving that the benefits are backed by science and research, you can surely try HIIT and start incorporating it in your fitness schedules. It is a powerful tool, which when used properly can have long-lasting, transformative effects on the body.
Resources
- Calvert, M., & Ritchey, C. (2018, December 6). These HIIT Workouts Will Make You Forget Boring Cardio. Men’s Health; Men’s Health. https://www.menshealth.com/fitness/a25424850/best-hiit-exercises-workout/
- ‌SET FOR SET. (2023). HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips. SET for SET. https://www.setforset.com/blogs/news/hiit-for-beginners-best-exercises-workouts-tips
- ‌Asp, K. (2024, August 30). HIIT: What It Is, Health Benefits, and Getting Started. EverydayHealth.com. https://www.everydayhealth.com/fitness/high-intensity-interval-training/guide/
- ‌Tinsley, G. (2017, June 2). 7 Benefits of High Intensity Interval Training (HIIT). Healthline; Healthline Media. https://www.healthline.com/nutrition/benefits-of-hiit
- ‌Sissons, B. (2020, January 13). What are the benefits of high intensity interval training (HIIT)? Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/327474#benefits
- ‌ Kara Mayer Robinson. (2014, July 22). HIIT (High-Intensity Interval Training). WebMD; WebMD. https://www.webmd.com/fitness-exercise/a-z/high-intensity-interval-training-hiit
