What Is High-Intensity Interval Training?
High-intensity interval training (HIIT) involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.
Typically, a HIIT workout will range from 10 to 30 minutes in duration.
Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.
The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.
One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time.
Below We Examine 7 Of Its Top Health Benefits:
1) Burn calories quickly using HIIT. 30 minutes of HIIT could result in more calorie burn by 25-30% compared to other forms of exercise.
2) Your Metabolic Rate is Higher for Hours After Exercise. Several studies have demonstrated HIIT's impressive ability to increase your metabolic rate for hours after exercise. Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging and weight training. In the same study, HIIT was also found to shift the body's metabolism toward using fat for energy rather than carbs.
3) It Can Help You Lose Fat. High-intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment. They can also reduce visceral fat.
4) You Might Gain Muscle Using HIIT. If you are not very active, you may gain some muscle by starting HIIT but not as much as if you performed weight training.
5) HIIT Can Improve Oxygen Consumption. High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long.
6) It Can Reduce Heart Rate and Blood Pressure. HIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure.
7) Blood Sugar Can Be Reduced by HIIT. High-intensity interval training may be especially beneficial for those needing to reduce blood sugar and insulin resistance. These improvements have been seen in both healthy and diabetic individuals.
How To Get Started With HIIT
To begin, you just need to choose your activity (running, biking, jumping, etc.).
Then, you can experiment with different durations of exercise and recovery, or how long you are performing intense exercise and how long you are recovering.
Here are a few simple examples of HIIT workouts:
· Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for two to four minutes. Repeat this pattern for 15 to 30 minutes.
· After jogging to warm up, sprint as fast as you can for 15 seconds. Then, walk or jog at a slow pace for one to two minutes. Repeat this pattern for 10 to 20 minutes.
· Perform squat jumps as quickly as possible for 30 to 90 seconds. Then, stand or walk for 30 to 90 seconds. Repeat this pattern for 10 to 20 minutes.
While these examples can get you started, you should modify your own routine based on your own preferences.
THE CB SOUTH FITNESS HIIT CHALLENGE – Pick your activity (running, elliptical, etc). Complete your high-intensity segment for 15-30 seconds, get off the machine, and grab a kettle-bell or dumbbell and do an exercise (example: curls, overhead press, squat press, lunges, kettle bells swing, etc). Go back to the cardio machine and repeat high-intensity interval then do another exercise, repeat 6-8 times. In simple terms – Run fast, lift something heavy, repeat!
MOST IMPORTANTLY, HAVE FUN WITH HIIT AND LISTEN TO YOUR BODY!