The Benefits Of High-Intensity Interval Training (HIIT)
Seasons are changing and it’s literally (and figuratively) time to turn on the HIIT 😉. HIIT is a very popular form of exercise, and the benefits is explanatory of why! After reading about the benefits of HIIT, you’ll want to HIIT the gym.
HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol.
HIIT moves the workout from an aerobic style to an anaerobic style. Aerobic mode is when your body is using oxygen when working out, whereas anaerobic mode is when the body is using stored energy instead of oxygen. HIIT is known to be a quicker and time-limited workout in comparison to traditional workouts.
Let’s discuss the benefits of HIIT according to Healthline:
- HIIT burns high number of calories in a shorter time frame. Research has shown that high-intensity interval training burns 25-30% more calories than other type of exercises. The study entailed 20 seconds of high intense movements, and 40 seconds rest time. In comparison to other workouts, high-intensity interval training only requires 1/3 of the time, leading to the workout to only be 30 mins in total, but still as effective!
- Your metabolic rate stays higher for hours, post-workout. Not only do you burn calories while working out, but afterwards as well! Studies have shown that compared to weight training and running, high-intensity interval training can speed up your metabolism more, after a high-intensity interval training session. The same study has showcased that the metabolism uses fat instead of carbs for energy. This is exactly what we want to happen during a workout!
- HIIT can contribute to a weight loss journey. Doing high-intensity interval training three times per week for only 20 minutes per session, is a sustainable workout routine as it doesn’t demand training for hours. Although the total amount of training time is less, you still burn enough calories that is equivalent to 50 minutes of moderate training.
- HIIT can lead to muscle gain and toning. High-intensity interval training can lead to muscle mass for certain individuals, as high- intensive intervals boosts muscle growth. Your core and legs are the most used muscles during HIIT. It has found that less active people, may gain muscles easily in the beginning, but weight training remains the best exercise for toning and building muscle!
- Improved oxygen intake. Your oxygen consumption levels relate to your muscle’s ability to use oxygen. High-intensity interval training improves and strengthens the respiratory muscles, therefore improving your overall oxygen consumption levels as much as endurance training, but for only half the time!
- Lowered blood pressure and reduce heart rate. Overweight individuals who have high blood pressure may experience other health benefits from high-intensity interval training, for example reduced heart rate and lower blood pressure.
- Reduced blood sugar levels. High-intensity interval training are helpful for those who want to improve their blood sugar levels and insulin resistance. Insulin hormones has a direct control over the amount of sugar, namely glucose in the blood. High-intensity interval training may be the best choice for you!
If you are new to HIIT, try this quick and easy HIIT workout for beginners:
For each listed exercise do as many as you can for 45 seconds, with 15 seconds of rest time. Complete the list for 3 rounds.
- Butt Kicks
- Triceps Dips
- Side Lunges
- Jumping Jacks
The main difference between traditional exercises is that HIIT allows you to burn the same number of calories, but in a shorter time span. According to an article from Sweat Box “Once you’ve finished you session, your body is going to work harder to recover and to refuel, so your body is going to work harder to recover and to refuel, so your metabolism is going to be higher”.
The name says it all, it is challenging! Purchase our latest products (here) to help you take your HIIT your workout to the next level! This means stepping out of your comfort zone into the burning zone!