The Benefits of HIIT
Are you struggling to find time to engage in physical activity? If you have a busy schedule, you probably want a workout session that will get you results in a few minutes. This is where high-intensity interval training comes into play.
Gone are the days when people believed the misconception that you had to work out for hours and sweat buckets to get the desired results. Nowadays, fitness enthusiasts can attest that HIIT yields many benefits without taking up much of your time.
Read on to discover what HIIT entails and some of the unique benefits of HIIT.
What Is HIIT?
HIIT refers to any type of workout that involves a quick burst of intense physical activity, followed by a short rest period or low-intensity exercise. During HIIT, you alternate between high-intensity and low-intensity exercises that help you recover.
You can engage in intense exercises for 45 seconds or a few minutes. You can then rest entirely or do light exercises for a comparable amount of time. You can repeat this process for up to 30 minutes or until you’re unable to continue.
During HIIT, you can perform various cardio workouts such as jumping rope, sprinting, climbing stairs, and biking. You can also engage in bodyweight exercise that targets your lower body muscles.
The length of time you engage in intense exercises or recover will depend on the intensity of the activity you choose for your workout. The bottom line is that you should choose vigorous exercises that will speed up your heart rate before slowing down.
Major Benefits of HIIT
Although HIIT involves working out for only a few minutes, it has many health benefits. These are primarily the benefits of cardio, as the concept is the same in getting your heart pumping. Some of the benefits of HIIT include:
Burning More Calories within a Short Period
HIIT can help you burn more calories than other types of exercise. For example, although aerobic exercises can improve your heart’s health and help you lose weight, they are ineffective in burning calories. Aerobic exercises involve a steady rate, which means that your heart rate remains stable.
Since HIIT involves intense exercises, your body undergoes excess post-exercise oxygen consumption (EPOC). The body burns more calories to heal the wear and tear from the intense workout during the process.
It Helps You Lose Weight
The fact that HIIT helps you burn more calories implies that it can also help you lose weight. The good thing is that you will shed the weight without spending a whole hour working out.
Studies have established that people who engage in HIIT workouts lose more fat than people who do moderately-intense steady exercises.
HIIT keeps your heart rate high during the entire workout session. The intense exercises also mean that your body’s repair cycles go into overdrive. As a result, you burn more calories and fats, helping you lose weight.
It Builds Different Muscle Groups
During HIIT, you may undergo different types of training provided that they involve short periods of vigorous exercise. The HIIT workouts will also require that you hit different movements. This means that you will be working out different groups of muscles in a single session.
For example, the HIIT workout may involve push-ups, burpees, and squats. All of these will involve different muscles in your body.
The intensity of HIIT will build your muscles and increase their strength. You will have more muscular endurance because you will not rest your muscles much.
It Improves the Flow of Blood and Oxygen
Your circulatory system supplies your muscles with nutrients and oxygen. Researchers have found that HIIT can enhance the functioning of the circulatory system. This means that your heart will have a better capacity to deliver oxygen to your entire body.
HIIT can improve your cardiorespiratory capacity better than long-term continuous exercise. As a result, you have better blood flow to crucial areas like the brain.
It Increases Metabolism and the Metabolic Rate After Exercising
Experts say that HIIT can keep your metabolic rate high for several hours after a workout session. The intensity of HIIT exercises ensures that your body continues to burn extra calories as you get on with the rest of your day.
HIIT could shift your body’s metabolism from using carbs for energy to using fat. This shift increases the fat-burning effect even after you’re done exercising.
It Lowers Your Blood Pressure and Heart Rate
After a HIIT workout, your blood pressure will increase in the short term. However, the pressure will decrease after an extended period. The reason is that HIIT will make your artery walls less stiff, reducing the blood pressure.
It can be extremely difficult to push yourself when your heart is pounding faster. However, it is easier to go the extra mile when you choose interval training because you’ll have time to rest between the high-intensity exercises.
This mechanism will lower your resting heart rate and improve your overall heart functioning with time. In other words, your cardiovascular fitness will improve. You’ll be at minimal risk of heart conditions even if you have predisposing health issues like obesity.
It Is Convenient and Time-Efficient
You’d be wrong to think that HIIT is only suitable for hardcore fitness enthusiasts. Even if you’re a new gym-goer, you will find HIIT very convenient. You can customize the exercises to your abilities, including having shorter, high-intensity exercises.
The goal is to make your heart pound faster, and how you do it is your choice. In addition, you don’t need expensive gym equipment for HIIT. You can sprint in your home, engage in bodyweight exercises, or do whatever increases your heart rate.
HIIT workouts are best if you have a busy schedule. You’ll only need to commit about 30 minutes to exercise. This means that you can even use your lunch break to exercise.
Leverage the Benefits of HIIT
From reducing your blood pressure to losing weight, there are innumerable reasons for choosing high-intensity interval training. This article touches on the major benefits of HIIT that might convince you to start this form of exercise. You have no excuse to dodge HIIT because you’ll only need a few minutes and no expensive equipment.
At Fitness CF Gyms, we have professional personal trainers who can help you get started in HIIT. Contact us today and learn how we can support you in your fitness journey.