Is HIIT good for losing weight? - 6 Benefits of High Intensity Interval Training (HIIT)
We all know a cardio workout is good for us. you can read this post for more details about what HIIT workout is and the benefits of HIIT workout for the body.
What is cardio?
Cardio refers to any exercise that raises your heart rate. Your heart is a muscle, and just like all the other muscles in your body every time you use it gets stronger. In short, the stronger your heart the more fresh oxygen it sends to the cells in your muscles.
High-intensity interval training on the other hand is short spurts of, well-high intensity work where you push your body to at least 90 per cent of its ability. Unlike sustained cardio where you find a pace you can go at for a continuous period, HIIT is short bursts all out followed by active or non-active recovery.
There are a ton of benefits to high intensity interval training, or HIIT as it is commonly referred to. If you haven’t already, definitely check out our article here on some of them.
But they warn you can have too much of a good thing. New research has shown that adding volume to your HIIT workouts doesn’t necessarily translate to better results. For the most part, they report the stress HIIT puts your body under is beneficial – as it’s this stress that drives change. But your body is only able to handle a certain amount of stress at once.
Don’t be scared, when done correctly HIIT can be extremely beneficial for the body. The key is recovery. When you adequately recover from pushing until you can’t push anymore, your body can absorb all the wonderful benefits of this type of exercise without the negative.
What Is 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.
For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.
This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in one workout.
The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.
Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up.
Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time, it may also provide some unique health benefits.
Benefits of High-Intensity Interval Training (HIIT)
1. HIIT Can Burn a Lot of Calories
You can burn calories quickly using HIIT, One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.
2. Metabolic Rate Is Higher for Hours After Exercise
One of the ways HIIT helps you burn calories actually comes after you are done exercising. In the same study, HIIT was also found to shift the body’s metabolism toward using fat for energy rather than carbs.
Another study showed that just two minutes of HIIT in the form of sprints increased metabolism over 24 hours as much as 30 minutes of running.
3. It Can Help You Lose Fat
Several other studies also indicate that body fat can be reduced with HIIT, despite the relatively low time commitment.
4. You Might Gain Muscle Using HIIT
Some research in active individuals has failed to show higher muscle mass after HIIT programs. Weight training continues to be the “gold standard” form of exercise to increase muscle mass, but high-intensity intervals could support a small amount of muscle growth.
5. HIIT Can Improve Oxygen Consumption
Oxygen consumption refers to your muscles’ ability to use oxygen, and endurance training is typically used to improve your oxygen consumption.
Traditionally, this consists of long sessions of continuous running or cycling at a steady rate. However, it appears that HIIT can produce the same benefits in a shorter amount of time.
6. It Can Reduce Heart Rate and Blood Pressure
HIIT may have important health benefits, as well. A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure.
One study found that eight weeks of HIIT on a stationary bike decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure.
However, like other forms of exercise, HIIT may be most effective for fat loss in those who are overweight or obese.
source:
healthline.com
inshape.com
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