HIIT Workout – You May Never Know If It Is Killing You
HIIT or High-Intensity Interval Training entails short bursts of different intense workouts in alternate to low-intensity recovery spans. Perhaps, it is one of the most time-efficient ways of exercising. The time duration for a HIIT workout is around 10 to 30 minutes. Irrespective of its course, HIIT produces the most fantastic health advantages, quite the same as twice the benefits of moderate-intensity exercise.
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What Is HIIT?
HIIT is a type of intense interval training involving short spans of super-intense workouts added with periods of low-intensity exercises and even complete rest. This form of exercise is proven to build the strength and metabolism of an individual. It promises the best workout in minimum time.
In a recent survey by fitness professionals at the American College of Sports Medicine, HIIT workout became the top fitness trend for 2020. This form of interval-based activity is popping up almost everywhere: at different chains, on apps like YouTube, in group sessions or classes, and even in the schedules outlined in magazines. Most of the time, these workouts promise to charge the human body metabolically while burning fat at the same time. All this and more within a short period!
By HIIT, researchers refer to exercises that come with a mix of hard-charging intervals. During which the heart rate of an individual reaches the maximum capacity of 80% for one to five minutes, of course with spans of less intense workout and rest. Even SIT studies and research focusing on intervals reveal similar advantages of HIIT workouts.
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How does HIIT Work?
HIIT is quite challenging. It is a workout that takes cardio training to the next level as people push their pace out of their comfort zones.
It is easy to use HIIT with almost any cardio exercise, whether using a stair-climbing device, running, jumping rope or rowing. People will work at a super-intense level and thus work up a sweat very fast. Next, they will back off for a prolonged recovery period, with yet another round of super-intense exercises that follow.
This strategy helps save time as they do not need to work out for a long time if they maintain a steady pace. HIIT workouts will help build muscle, lose weight, and boost metabolism.
The most incredible post-workout bonus is that the body will burn calories for around 2 hours after the workout. According to Ross Brakeville, a physical therapist, HIIT is one of the most effective alternatives to the daily exercise routine of individuals. Additionally, this high-intensity exercise gets the feel-good endorphins of a person flowing!
HIIT is not for every individual as it requires pushing oneself to the last limit, which requires excellent physical stamina and motivation. If a person is not used to such exercises, they might hurt their joints and muscles, causing strains and sprains.
The Benefits of HIIT Workouts!
- Burns calories within a short period
- Metabolic rate increases after HIIT workouts
- HIIT helps fat loss
- Sharpens brain and improves memory
- Burns calories within a short period
In a study comparing the calories burnt during 30 minutes of HIIT, biking, running and weight training, researchers found HIIT could burn approximately 25 to 30% more calories than the other exercises. The HIIT repetition in this study comprised 20 seconds of maximum effort and 40 seconds of complete rest. HIIT workouts can help burn more calories than traditional workouts or burn the same number of calories within a shorter period.
- Metabolic rate increases after HIIT workouts
Several studies demonstrate the impressive ability of HIIT in increasing the metabolic rate of a person hours after working out. It is because of the intensity of the exercise, which is more so than weight training or jogging.
- HIIT helps fat loss
Several studies in this field show that HIIT is effective in helping an individual lose fat. A study consisting of 424 overweight adults and 13 experiments found that both traditional moderate-intensity workout and HIIT can help in reducing waist circumference and body fat.
Some other studies also suggested that HIIT effectively reduces body fat within a brief period.
- Sharpens brain and improves memory
According to a Certified Personal Trainer (CPT), certified by NASM (National Academy of Sports Medicine), Annie Mulgrew, HIIT requires people to concentrate correctly on what they are doing. It gradually makes their brain sharper and memory better.
Other prominent benefits of HIIT workout include:
- Muscle gain.
- Improved oxygen consumption.
- Reduced blood pressure and heart rate.
- Reduced blood sugar.
- Improved anaerobic and aerobic performance.
The Dangers of HIIT Workouts!
Per a small study published in Cell Metabolism on 18th March 2021, HIIT in moderation improved endurance. But too much of it and for long hours overstressed the body and reduced an individual’s metabolism.
The study also suggests that it can destabilise blood sugar and backfire if an individual’s goal is improving fitness and health. A study by researchers from the Swedish School of Sports and Health Sciences puts forward that:
- Long HIIT workouts can stagnate fitness gains and deteriorate an individual’s health.
- Too much HIIT can stall the performance of an individual and stress out their body.
- Intense periods of HIIT training can result in less stable blood sugar levels and mitochondrial dysfunction.
- It can also result in oxidative stress or cell damage resulting in long-term health issues such as premature ageing and chronic illness.
Conclusion
People should use HIIT workouts sparingly, especially those just starting. It is good to pursue this exercise in moderation with lots of recovery time. And if needed, they can seek help from United We Care. It is an online mental health well-being and therapy platform that offers professional advice on combating emotional and mental challenges.
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