If you haven't included high-intensity interval training (HIIT) in your regular exercise program, you might consider adding it.
Doing HIIT exercise can provide a variety of benefits for your body, whether it's physical (in terms of lean meat) or your overall health (cardiovascular).
If you are not familiar with high-intensity interval training, you may want to know what it is. Well, when doing HIIT exercise, it will be characterized by short periods of high-intensity exercise, which alternates with the recovery period with lower intensity. You can expect the time range of HIIT exercise to range from 10 minutes to 30 minutes because it focuses on shorter workouts and works better.
As a HIIT exercise, you will perform a variety of movements, from jogging and sprinting, push-ups, squats, and all the way to piercing. All of these exercises can be done at home, but if you go to the gym, you can also use a treadmill, bike or staircase master to ask HIIT to work for you.
So what are the benefits of intensive interval training? We shared something that will make you want to go to the gym as soon as possible! Keep reading and learn more.
1. YOU’LL BURN MORE CALORIES IN A SHORT AMOUNT OF TIME
One of the main benefits of HIIT exercise is that you can burn a lot of calories in a short period of time. The key to this is efficiency. This is where HIIT plays a role and saves the world.
In one study, researchers assessed the calories consumed in each of the 30 minutes of HIIT, weightlifting, running, and cycling. Which one stands at the top? Well, the study found that HIIT exercise consumes 2530% more calories than other forms of exercise at the same time.
2. YOU’LL KEEP BURNING THOSE CALORIES FOR HOURS
Another benefit of high-intensity interval training is that you will continue to burn these calories for the next few hours. Yes, it means that even after your workout, you will burn calories.
Compared with aerobic endurance exercise and high-intensity endurance training, HIIT produces more resting energy consumption. The same study that found these results also showed that HIIT exercise boosts metabolism after exercise more than jogging and weightlifting.
More importantly, intensive interval training can encourage your body's metabolism to use fat instead of carbohydrates as energy, which is great for people who want to lose weight.
3. IT MAY HELP REDUCE BLOOD PRESSURE
In addition to helping you burn calories and lose weight, doing HIIT exercise can also bring you other health benefits. In fact, these exercises have been shown to lower heart rate and blood pressure for people who are overweight or obese and often have high blood pressure.
One study followed a group of participants who exercised for 30 minutes four days a week in the endurance training group and 20 minutes a day in the HIIT group three times a week. All participants were adults with high blood pressure.
After observing these groups for eight weeks, HIIT exercise on fixed bicycles lowered blood pressure, which was as effective as endurance training. However, those who exercised with HIIT exercised less overall and had the same results.
4. YOU CAN LOWER YOUR BLOOD SUGAR
For those at risk of type 2 diabetes, HIIT exercise may be helpful. This is because studies have found that it can better reduce blood sugar and improve insulin resistance than traditional forms of continuous exercise. It can even help people who are otherwise healthy to overcome insulin resistance.
5. IT CAN INCREASE YOUR FOCUS
If you are one of those people who are depressed at noon around 2 or 3 p.m., HIIT may be the panacea you are looking for. Exercise, especially rapid outbreaks of exercise, increases adrenaline, serotonin, and dopamine. These important brain chemicals help increase attention and energy and help you feel best even when you're not exercising.
6. THERE ARE MANY FORMS OF HIIT
Is there anything worse than being completely tired of your exercise? Probably not! When you get into this mode, it's hard to motivate yourself to go to the gym, and then you start to relax and exercise regularly. One of the greatest benefits of high-intensity interval training is that it comes in many forms. This means that you can customize it according to your preferences and do what you really like. HIIT exercises can include walking or jogging alternately with sprints, jumps, squats and climbers.