High Intensity Interval Training, otherwise known as HIIT, is a form of
cardiovascular exercise where one engages in short, quick intervals of high
intensity and low intensity exercises. This cycle is alternated until the body
becomes too exhausted to continue. These sessions are based on what your
endurance level is at the time; the first few sessions will pass quickly, but
as your endurance rises, so will the duration and intensity of the overall
sessions. So really, there’s no specific plan or equation that you must follow
when you start your HIIT routine.
A
great starting point to gauge your individual level is to think of the ration;
2:1. So, for every minute of high intensity intervals, it’s thirty seconds of low
intensity intervals. If you’re not in the best shape or lack endurance, your
starting point can be simple. Don’t push yourself too hard from the start and
risk burning out. Your starting point can be as easy as sprinting for 40 – 60
seconds, followed by a light jog or fast walk for 20 – 30 seconds. These
interval sessions typically last anywhere between 15 – 45 minutes, making HIIT
the perfect workout for those with an already full schedule. It’s a great way
to maximize your workout with limited time.
HIIT
has been shown to help decrease the level of body fat more effectively than the
more common workout combination of cardio and weight lifting. This training
method varies the output demand on your body, so it becomes difficult for the
body to grow accustom to a certain routine which often results in a plateau
that can lead you to feel stuck in your progress. But just like all great
workout routines, fat loss is a byproduct of increased exercise and a healthy
diet. The benefits of HIIT expand further than just weight loss and can provide
many improvements in your overall health. Here are five benefits of HIIT, a few
of many reasons why your body will thank you!
Great
for heart health. Let’s
be honest, it’s quite difficult to reach an anaerobic zone, where you’re
breathing is heavy and your heart is pounding. With interval training, you’ll
find it easier to push yourself to reach that level because of the short
durations. Your heart is a muscle that’s constantly working twenty-four seven;
the more you use it, the stronger it gets, and the more effective it becomes in
pumping blood throughout the body. By increasing your cardiovascular health and
endurance, you effectively help your body fight against cardiovascular disease
or metabolic diseases such as; high blood pressure, obesity, coronary artery
disease, heart failure and more.
Increase
your endurance. Interval
training at such a high pace causes your body to adapt at a cellular level. The
cellular structure and efficiency of the muscles play a huge role in endurance
when performing not just these exercises, but throughout your day to day life. Better
endurance allows you longer workouts, more walking, and more stairclimbing,
without becoming winded and out of breath. There’s an article in the Journal of Physiology stating that those
who embarked on an eight-week interval training plan ended up doubling the
length they could bike for while pushing the same pace.
Boost
your metabolism. HIIT
does a serious number on your metabolism, in a good way. The American College of Sports has said that interval training
significantly increases your oxygen consumption in comparison to a regular
workout routine. What this does on an internal level, is causes your metabolic
rate to increase from about an hour and a half to two hours after a workout. This
means it causes your body to continue burning calories at a faster rate for a
longer period after a workout. It also helps reduce insulin resistance,
allowing your body to better regulate your blood sugar levels. For those that
are diabetic and pre-diabetic, this is great because it helps prevent drastic
spikes in the sugar levels.
Energy
use. Alternating
from high intensity to low intensity, the body is forced to learn how to use
its energy more efficiently. I’m not just talking about feeling more energized
and awake during the day, I’m also talking about the internal environment
regulated by your body. Your body will better remove waste from your muscles
and blood long after your workout is finished. Your body will better coordinate
when and where to use your stored energy, inside and outside of your HIIT
sessions.
Easy
to do anywhere. One
of the best parts of HIIT, is it can be done anywhere. All it requires is you, your body, and your determination
– making this training method cost effective, and time-friendly. This is one of
the few truly effective exercise routines that can be done at home, helping to
avoid travel time to the gym, which is probably crowded anyway. If you’re constantly traveling for work, or
even pleasure, HIIT is the perfect exercise for you to complete in private, no
matter where you are.
HIIT
is one of the best ways to get your
body and life back in shape. The fact that it’s so effective, doesn’t require a
lot of time, and can be done anywhere – should be reason enough to at least
consider. Am I right? I know finding motivation can be the toughest part in
exercising, so being able to roll off your couch a hot mess at the start of
your workout should be getting you PUMPED. No pressure of your appearance at
the gym, or driving all the way there, just you and your workout. Once you
become more comfortable and make some progress, you can switch it up with a
visit to the gym or a park. Remember, your training should be combined with
eating clean to provide your body with the best foundation to reach the results
you not only want, but deserve. Regardless if you’re seasoned or a beginner,
HIIT will challenge your body and continuously push you to a better and
healthier life.
