The majority of people are aware that physical activity is beneficial to their health. Despite this, it is believed that roughly 30% of individuals in the world do not get enough exercise. Many people believe they are unable to exercise due to a lack of time. If you find yourself in this predicament on a regular basis, it may be time to try high-intensity interval training (HIIT).
HIIT is a broad term for high-intensity interval training, which involves intense training for a brief period of time followed by a recovery period. One of the advantages of HIIT is that you can achieve maximal health benefits in the shortest amount of time.
What is high-intensity interval training (HIIT)
HIIT incorporates short bursts of high-intensity exercise followed by low-intensity recovery intervals. Surprisingly, it is likely the most efficient kind of exercise. HIIT workout usually lasts for 10 to 30 minutes. despite the fact that this activity takes less time, it can nevertheless provide twice the health advantages of moderate-intensity exercise.
The actual activities performed vary such as running, cycling, rope jumping or other weight training. For example, a HIIT workout on a stationary exercise bike could include cycling as quickly as possible for 30 seconds against high resistance. After that, do a few minutes of low resistance cycling at a slow and easy pace. It’s referred to as a HIIT “round” or “repetition.”. In most cases, you can perform 4 to 6 repetitions single exercise.
The amount of exercise and recovery time depends on the activity you choose as well as the intensity of your training.
Short intense activities should be performed in conjunction with high-intensity intervals to increase your heart rate. Not only does HIIT training give the benefits of long-term training in a short amount of time, but it also has positive health implications.
1. High-intensity interval training (HIIT) burns a lot of calories in a short time
HIIT training allows you to burn calories quickly. According to one study, The calories burned for each HIIT activity, as well as weight training, running, and cycling was compared for 30 minutes. Researchers found that HIIT training burned 25 to 30% more calories than other conventional forms of exercise. Furthermore, HIIT repetitions in this study comprised of 20 seconds of maximal effort, followed by a 40-second second recovery interval.
HIIT training often lasted less than regular training sessions, despite the fact that each exercise session in this study lasted 30 minutes. This is due to the fact that high-intensity interval training (HIIT) helps you to burn the same number of calories in a shorter amount of time.
2. High-intensity interval training (HIIT) increases metabolic rate
One of the ways HIIT training helps you burn calories can be seen after you’ve completed your workout.. HIIT, which is supposed to enhance your metabolic rate for hours after exercise, has been demonstrated to be helpful in several studies. According to several studies, this type of exercise can your metabolism after exercise higher than jogging and weight training.
HIIT exercise was also discovered to be able to change the body’s metabolism to utilise fat as a source of energy rather than carbohydrates in the same study. Another study found that just 2 minutes of high-intensity interval training (HIIT) in the form of a ‘sprint’ can boost metabolism for 24 hours, which is similar to 30 minutes of walking.
In the same study, HIIT exercise was also discovered to be able to change the body’s metabolism to utilise fat as a source of energy instead of carbohydrates. Another study found that just 2 minutes of high-intensity interval training (HIIT) in the form of ‘sprint’ can boost metabolism for 24 hours, which is similar to 30 minutes of walking.
3. High-intensity interval training (HIIT) helps you lose weight.
HIIT training has been found in studies to aid fat loss.
A total of 424 overweight and obese adults took part in 13 trials. Surprisingly, both HIIT training and moderate-intensity exercise were found to be effective in reducing body fat and waist circumference. Another study indicated that individuals who did HIIT training three times a week for 20 minutes each session lost 4.4 pounds or 2kg of body fat in 12 weeks without any dietary changes 17 per cent reduction in visceral fat, or fats that cause sickness and surround your interior organs, maybe more essential HIIT training has also been demonstrated to reduce body fat in other studies, even when done for a short amount of time. HIIT training, like other forms of exercise, may be most successful in helping those who are overweight or obese to lose fat.
4. HIIT training may be able to build muscle
In addition to helping to lose fat, HIIT training can also help increase muscle mass in certain individuals. However, its effectiveness depends on frequently used muscles such as the legs and calves.
Less active people are more likely to develop increased muscle mass. Several researches on active people has failed to establish that HIIT exercise results in increased muscle mass.
Weight training remains the most effective way to develop muscle mass, while high-intensity interval training provides a tiny percentage of total muscle growth.
5. HIIT training can increase oxygen consumption
The ability of your muscles to utilise oxygen is referred to as oxygen consumption, and endurance training is usually done to increase oxygen consumption. This typically comprises long periods of continuous running or cycling at a steady pace. However, HIIT training can also provide similar benefits in a shorter amount of time.
According to one study, HIIT training done four days a week for 20 minutes per continuous session for five weeks increased oxygen by 9%. The increase is nearly identical to the increase in oxygen consumption in the other group in this study, namely the group that cycled continuously for 40 minutes, four days a week. Another study found that eight weeks of exercise on a regular bike or doing HIIT increased oxygen intake by roughly 25%.
The total training time differed across the study groups, with normal exercise taking 120 minutes per week and HIIT training taking only 60 minutes per week.
6. HIIT training helps lower heart rate and blood pressure
HIIT training also has other important health benefits. It has been shown in numerous studies to lower heart rate and blood pressure in overweight and obese people. heart rate and high blood pressure in overweight and obese individuals. According to one study, 8 weeks of HIIT training in people with high blood pressure, riding a conventional bike can drop blood pressure in a similar way to classic continuous endurance training. The endurance training group exercised four days a week for 30 minutes a day, while the HIIT training group only exercised three times a week for 20 minutes a day. According to several studies, HIIT training lowers blood pressure more effectively than the suggested moderate-intensity exercise.
However, it usually does not change blood pressure in individuals of normal weight and blood pressure.
7. High-intensity interval training (HIIT) lowers blood sugar levels.
Blood sugar levels can be lowered by doing high-intensity interval exercise for around 12 weeks.
A summary involving 50 different studies found that HIIT training not only reduced blood sugar levels but also increased insulin resistance beyond normal continuous training. According to this research, high-intensity interval training is extremely advantageous for people who are at risk of developing type 2 diabetes.
HIIT exercise has been shown to raise insulin resistance even more than a normal continuous exercise in heal.