Benefits Of High-Intensity Interval Training(HIIT)
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| High-Intensity Interval Training Benefits |
Today we are going to be talking about: What is HIIT? (Also Known As Hit), the seven proven benefits of HIIT and how to do it properly.
So let's start. Stay tuned.
What Is HIIT?
The acronym is short for high-intensity interval training. This is a training technique where you can get all-out effort for a short period of time followed by a period of rest are an active recovery.The best basic examples for HIIT workout would be 30 seconds of sprinting which is followed by 30 seconds of rest repeated for 10 minutes. 45 seconds of fast jumping jacks followed by 15 seconds of rest repeated for 12 minutes. You could also do a Tabata style HIIT workout which is 20 seconds of work and 10 seconds of rest repeated usually for a duration of only four minutes.
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| Tabata HIIT Workouts |
Work and rest interval both of these can last for however long you like but with most workouts you usually find the intervals last for around 10 seconds to 1 minute and the total workouts last between 4 minutes and 20 minutes.
The following work intervals can be performed with almost any of these exercise activity: Sprints, Kettlebell swings, Squat Jumps. These all HIIT workouts work as long as the exercise is done with a lot of intensity and the rest intervals can include jogging, bouncing in place or just chilling. But now you might be wondering, why do this? Does this have an advantage over regular cardio? Well, there's quite a bit of scientific merit behind High-Intensity Interval Training(HIIT).
Here are the 7 HIIT proven benefits and why it works?
7 Benefits Of HIIT Workouts
1. You will save time and the gym:
When I was a trainer the number one excuse I heard for being out of shape was something out of time. People would say things like I am just too busy or, it takes too long to go to the gym.If you are literally one of these people who run out of hours in the day, HIIT might be the perfect choice for you. Instead of regular cardio, you give a lower effort for a longer period of time, a good HIIT workout is much shorter.
2. There's no equipment needed:
Yes, HIIT can be performed with all sorts of exercises but it can also be done from almost anywhere with no weights or equipment. So, if you can't attend it to the gym for that day, performing a HIIT workout from home is always a great second option. Let's move to another serious advantage of HIIT.3. It Gives You Benefit To Mix Things Up
A lot of people complain about not being to stick to the routine because they get bored because HIIT is a simple protocol and not a specific exercise. It can be done with Sprint's, Jump Ropes, Bettle Ropes, Kettlebells, Burpees and really whatever you can think of. You will always be able to create some sorts of variety in your workouts and keep things fresh with HIIT.4. People Seem To Stick With It
In one study of 44 participants performed by the School of Health and Exercises, we see that people greatly prefer HIIT workouts over other forms of cardio and the more you enjoy a particular workout the more likely you're going to stick with it.But if you try the number 5 benefit of HIIT, you can overcome it.
5. Improve VO2 Max
VO2 max is basically is the amount of oxygen that can be used during intense maximal exercise. The better the vo2 max, a person has the longer and harder the person can work out intensely and the better health you will likely to be in, we see in multiple studies That those who use HIIT versus steady-state cardio have a much greater improved vo2 max.6. HIIT Matches Regular Cardio EPOC
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| Cardio And HIIT Have Almost Same Effect |
7. HIIT Burns Just As Much Fat As Cardio
In multiple studies, we see that HIIT burns just as many calories of steady-state cardio one half the time even in some studies one-third of the time.In other studies, we see that HIIT targets and burns more body fat than traditional cardio. So, within a much shorter period of time, you'll be getting the same amount of calorie burn and potentially more fat burning by using HIIT.
Let's go to some common questions which you may or must be having in your mind about HIIT.
Question 1. So you are telling me that HIIT is the magical formula for getting rid of belly fat and getting a sexy six-pack?
The answer to this question is simply no. You can't do HIIT, eat 13 burritos post-workouts and expect to get a washboard. While HIIT will definitely help in your fat loss efforts
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For it, you need to be eating a great diet first if fat loss is your goal. That being said it can be a helpful fat burning tool in your health arsenal.
Question 2. How do I do High-Intensity Interval Training (HIIT) properly?
Well, I can say to you all about it or I can just show you. I will be telling you about it in my very next article. Just be patient and stay motivated.
Question 3. Should I stop my routine for performing HIIT exercise instead?
The answer to it is no. The goal is to find a form of exercise and diet you love and will be able to stick with it. if you've done that then you are doing better than 95% of the population. The benefits of HIIT are not so much greater than cardio that you should switch over from something you truly enjoy. There are also additional mental benefits we see in cardio that does not appear and HIIT.
4. Should I do HIIT workouts before or after weights?
I would say neither because HIIT is incredibly taxing on the body because it's so intense. Do this type of training separate from your weight lifting.
Conclusion
Finally, now I would like to wind up with today's article on the benefits of High-Intensity Interval Training (HIIT). How to do HIIT workouts properly would be covered in my next article
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