If you work out, you associate yourself with sweating, panting, and burpees. Beyond these simple basics, you know that what you are doing is intense and may start doing. High-Intensity Interval Training (HIIT) refers to any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest.
During these workouts, the heart rates reach maximum alternating with periods of rest or less strenuous activity. The original basis of HIIT was Tabata by a Japanese sports doctor called Izum Tabata. HIIT has gained popularity in recent years for its health benefits. Fitness professionals have voted it the top fitness trend in 2019.
What is the HIIT Routine
Have you got a busy lifestyle? Do not worry because you can achieve the same health benefits of 90 minutes of resistance training with 30 minutes HIIT workouts. The type of HIIT program you go for will depend on your aim of training. For instance, when practicing for mountaineering, incorporate HIIT with long constant hours of hiking will do you well.
The difference between HIIT and other physical activities is the intervals and those periods of heart-pounding intensity. Physiology proves that intervals could deliver the most significant health improvement for your exercise time. For instance; a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-blasting workout. It sounds too simple to be effective, but science has proven that it is the most beneficial. HIIT promises the best workout in the least amount of time.
You may also consider the lab-tested 4-by-4 from Norway routine. It involves warm-ups followed by a four-minute interval where the heart rate reaches 80 percent of its maximum (You can find out the rate using the Fitbit) each interspersed with a three-minute recovery period and finished off with a cool-down
Benefits of HIIT
- It increases metabolism
When it comes to calorie burning during exercise, high-intensity interval training (HIIT) can burn more calories than longer; lower-intensity aerobic workouts. This is possible because HIIT stimulates the production of your human growth hormone (HGH) to over 400 percent according to research published in the Journal of Sports Science. This is in 24 hours after you finish your workout. HGH increases caloric burn and slows down aging.
- It Builds a healthier Heart
The workouts improve cardiovascular strength. HIIT doubles cardio fitness improvements compared to moderate-intensity workouts
- Stabilizes the blood sugar level
It is crucial to maintain the blood sugar level. When the level falls below average, you start experiencing cravings and hanger. Alternatively, when it rises above average, a lot of insulin is produced, which may lead to high blood pressure and heart diseases. HIIT improves insulin resistance more than steady-state exercise.
- It can be done anywhere
You can adapt it to whatever time and space constraints you have. This is a simple concept that can be done at maximum effort for a short period.
- It helps you lose only weigh and not muscle
It is a common thing to lose muscle mass along with fat when on a diet. It is time to consider HIIT. These workouts help dieters to preserve muscles while ensuring most of the weight loss comes from fat stores.
- The workouts need no equipment
First feet, high knees, or jumping lunges can work well to increase heartbeat rates. Research shows that the use of equipment such as dumbbells can reduce the effectiveness of HIIT because the focus tends to be on your biceps and not pushing your heart to its maximum. In conclusion, whether you are aiming to improve your fitness, lose weight, lower the risk of lifestyle diseases, boost your blood or, strengthen your skeletal muscles, HIIT workouts are the most effective sugar under control. For well-trained athletes, HIIT may be the best way to elevate your physical performance.