Fitness Health

Seven upsides to High Intensity Interval Training (HIIT)

These HIIT workout benefits will persuade you to include the workout in your normal regimen. HIIT is the perfect workout for a hectic schedule, whether you want to get in a HIIT training routine during your lunch break or get in shape for a fast-approaching event. According to research, you may see more improvement in 15 minutes of interval training (done three times per week) than an hour of treadmill running. A 2011 study presented at the American College of Sports Medicine Annual Meeting found that just two weeks of high-intensity interval training will boost your aerobic capacity just as much as six to eight weeks of endurance training is recommended.

1.You’ll burn more calories.


A high-intensity interval training session not only burns more calories than steady-state cardio, but the result of all that hard activity drives your body’s healing cycle into overdrive. That is, you burn fat and calories in the 24 hours following an HIIT workout than you do after a steady-pace run, for example. So, if you want to get more out of a morning jog with your roommate, just inform them about this HIIT advantage.

2.It will assist you in developing a healthy heart.

Most people aren’t accustomed to exceeding the anaerobic threshold (when your body needs to recruit energy stores already available without the assistance of oxygen). However, because there is little time for recovery in HIIT workout, you must frequently reach this anaerobic zone. Because there isn’t enough time for oxygen to help build extra ATP (adenosine triphosphate), your muscles must burn glucose (energy) anaerobically during brief bursts or sprints of labor.

In addition, high-intensity interval training improves your heart’s and body’s anaerobic threshold (or the highest exercise intensity that you can sustain for a prolonged period without running out of ATP). According to one 2006 study, after eight weeks of conducting HIIT activities, participants could ride their bikes twice as long (at the same speed) as they could before starting the HIIT routines.

Running, biking, jump roping, and rowing are all excellent HIIT exercises, and you don’t need any special equipment to accomplish them. High knees, rapid feet, or anything plyometric, such as jump lunges, can get your heart rate up quickly and provide the advantages of high-intensity interval training. To get you started, here are a few no-equipment HIIT workouts.

3.HIIT helps weight loss while preserving muscle mass.

When you’re on a diet, it’s difficult not to lose muscle mass as well as fat. While steady-state cardio appears to promote muscle loss, studies demonstrate that both weight training and HIIT workout allow dieters to keep their hard-earned muscles while guaranteeing that the majority of the weight lost is from fat storage.

4.You can boost metabolism:

HIIT boosts the synthesis of your human growth hormone (HGH) by up to 450 percent in the 24 hours following your workout, in addition to greater fat burning and muscle preservation. HGH not only increases calorie expenditure, but it also slows the aging process, which is one of the unnoticed advantages of HIIT workouts.

5.You can do it anywhere:

Because it is such a broad idea — go at full effort for a short amount of time, recover, and repeat — you can alter high-intensity interval training to match your time and space limits while still reaping the advantages of HIIT. These routines demonstrate the versatility of HIIT cardio.

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