HIIT (high-intensity interval training) is the shortcut to fitness success!
“I don’t have time!” is one of the most prevalent reasons for not exercising, as many traditional workouts need a commitment of around an hour. High intensity interval training, or HIIT, overcomes this obstacle by delivering an effective workout in half the time. In our time-pressed culture, HIIT has been one of the top 10 fitness trends since 2014, according to the American College of Sports Medicine. It is considered a full workout since it includes both aerobic and strength (resistance) training in around 30 minutes. In order to gain the same benefits as a longer workout, the effort must be high.
HIIT is an interval-training workout. It has rounds that alternate with many degrees to raise the heart rate to at least 80% of one’s maximum heart rate, followed by short intervals of low intensity movements. Interval training was first designed in the 1950s as a higher intensity version known as sprint interval training, which was used to improve the performance of elite Olympic athletes and achieve 100% maximal heart rate.
Body weight can be used to provide the primary form of resistance, without the need for additional equipment. HIIT workouts also do not require much room, making them ideal for home training. HIIT workouts can be paired with a range of training disciplines, such as jogging (outdoors or on a treadmill), dance, rowing machines, stationary bikes, and stairs. Intervals can be timed using music tracks lasting one to five minutes.
Other terms used interchangeably with HIIT include Tabata and circuit training. Professor Izumi Tabata invented Tabata, a high-intensity interval training (HIIT) technique for Olympic speedskaters, in 1996. His exercise intervals were quite severe, with very little recuperation in between. Tabata sessions in fitness centers and gyms are typically 20-30 minutes long and encourage participants to push themselves to their limits, but they can self-manage their workouts. Circuit training includes eight to twelve exercise stations that target various muscle groups. Participants rotate through each station, completing a single activity for several minutes. The difference between circuit training and HIIT is that circuit training has variable intensity, but HIIT encourages maximum effort by achieving 80-90% maximum heart rate.
HIIT can help reduce body fat, increase endurance and strength, and improve health outcomes, but it is not necessarily better than other training approaches. Its main appeal is that it gives comparable fitness and health benefits in a short amount of time while still incorporating rest periods.
Safety
People who are not cardio conditioned, are recovering from an injury, are elderly, overweight, or have medical conditions should be closely watched by their doctor and an exercise specialist owing to the higher intensity achieved with HIIT. It has been observed that for deconditioned people, the intensity of HIIT is similar to what they may encounter in daily life. These checklists include medical conditions that preclude performing HIIT workouts (e.g., uncontrolled heart rate due to arrhythmias, uncontrolled diabetes, retinopathy), as well as symptoms to look for to end an HIIT workout early, such as a significant increase or decrease in blood pressure during the exercise.
HIIT training should be tailored to the individual’s fitness level and medical conditions. In general, evidence indicates that HIIT is a safe and enjoyable workout for people of all ages and medical conditions. A meta-review of HIIT compared to control groups found that HIIT was safe (no acute injury complaints or significant cardiovascular events) in controlled, supervised settings, with mean program completion rates of over 80%.
HIIT and Health
HIIT is a well-researched training method that has been proved to benefit a medical conditions in people of all ages, from teenagers to seniors. In research studies, HIIT is usually contrasted with intensity continuous training (MICT), which includes of lower-intensity exercises at a steady speed without interval breaks. HIIT allows people to reach 80-85% of their maximum heart rate, whereas MICT only gets them to 55-70%.
When energy expenditure is constant between HIIT and MICT workouts, some studies show that HIIT is more beneficial because it boosts aerobic capacity. Although HIIT was originally developed to improve athlete performance, it is now widely acknowledged as a potential workout option for people with chronic diseases. It can help individuals improve their exercise tolerance, physical performance and general quality of life.
HIIT Quick Facts:
The HIIT (High-Intensity Interval Training) workout alternates between vigorous bursts of activity and planned periods of less intense activity or rest.
HIIT is known for its rapidity, with exercises lasting 20 to 30 minutes, making it ideal for individuals with busy schedules.
It can promote metabolism, improve cardiovascular health, and help you lose weight.
HIIT can be done with bodyweight exercises like burpees, jumping jacks, and high knees, as well as equipment like dumbbells, kettlebells, or resistance bands.
It is adaptable to different fitness levels because you may vary the intensity and duration of the intervals to suit your needs.
HIIT causes calories to be burned even after the activity is completed dualso known as the after burn effect, excess post-exercise oxygen consumption (EPOC).
It may be done anywhere, including at home, in a gym, or outside, and requires little or no equipment.
HIIT can improve insulin sensitivity, lower blood pressure, and heart rate while simultaneously increasing oxygen intake and lung function.
It can be a fun and challenging way to change up your fitness routine while staying motivated and engaged.
Always consult with a healthcare physician prior to starting any new exercise routine, if you have any underlying health conditions.
Parting Words From HealthMapp
Adding HIIT to your workout program might change the way you view training. Its efficiency, effectiveness, and capacity to increase metabolism make it an excellent alternative for anyone trying to maximize workouts and reach their goals. So why wait? Lace up your sneakers, push yourself to the edge, and reap the tremendous advantages of high intensity interval training (HIIT). Your body will reward you, and you’ll be closer to being a healthier, happier version of yourself!