What Are The Benefits of HIIT Training?
High intensity interval training or HIIT for short is a method of exercising that strengthen your body, helps you lose pounds and inches and turns your body into one that has toned, lean muscle mass.
HIIT Training Helps In Fat and Calorie Burning
People exercise and try out different routines and moves because they’re on a journey to lose weight and get fit. However, not every exercise will burn fat or calories as well as others.
HIIT is the kind of exercise that can give you more for your efforts in less time exercising than any other method can. One of the many, well known benefits of HIIT is that it’s a powerhouse method of calorie burning as well as fat burning.
The key to this exercise’s success is found in the way that the exercises are performed in each level. When you do regular exercise routines, your body can easily adjust to that exercise.
It will grow complacent with the reps, the time and the length of your workout. But HIIT is constantly changing how fast you do your exercises as well as how hard you do them so that your body never gets the chance to grow complacent or get comfortable in an exercise routine.
It’s this push that makes it so good when it comes to changing the shape and performance ability of your body. You can do regular types of exercises like running on the treadmill, riding the stationary bike or resistance exercises.
What’s different is that you take yourself to the edge of your ability and then push through that. The high intensity level of the workout is what burns those calories so well.
The harder and the faster you work out, the more calories that you end up losing. But the reason that you burn fat happens both during and after the exercise. Once you’re finished exercising, the HIIT routine causes your body to go through something called excess post oxygen consumption which is also known as EPOC.
What that means for you is that when you stop the exercises, your body doesn’t stop burning the fat. This fat burn will continue for the entire next day. So if you work out on a Monday, you’re burning fat all day long on Tuesday.
Studies have shown that the intensity level of the exercises performed cause you to burn fat more through this way of exercising than any other way. It’s also noted that HIIT training is known to help people get rid of the harmful fat known as visceral abdominal fat or the fat that can harm your body’s internal organs.
HIIT Training Builds Endurance
By building endurance, you’ll be able to keep your body going for longer periods of time during performance. When your endurance level increases, you can often do things you didn’t think you’d be capable of such as running competitively or taking part in a triathlon.
There are several factors that come into play when you’re building endurance. You need oxygen to get to your muscles during a workout in order to increase endurance and the way to get that to your muscles is through how well your heart performs during your exercises.
Endurance is increased based on how fast your heart is beating, how much blood it’s pumping and how hard it’s beating. When your body is exposed to exercise that can give you stamina, it increases your ability to keep on going.
When your heart hits that target level like it can with HIIT, then you get a better supply of oxygen, just what your muscles need for peak performance as well as endurance.
Any exercise that doesn’t get your heart rate up will not increase your endurance level. But when you do hit that sweet spot, what happens is that your muscles will work to send the blood through your body in what’s known as preload.
This is when the diastolic volume is pushed to its max. This in turn elevates the stroke volume of your heart which in turn helps your muscles to have endurance. There’s a lot of scientific explanation involved in explaining how getting your heart rate up and creating endurance also boosts your mitochondria which is basically your cells that help your body have energy.
But broken down in its simplest term, it means that the more HIIT you do, the more energy you have, the longer you can last. By doing shorter stints of exercise, you increase your stamina more so than with longer exercise routines and it builds muscle faster as well.
Building endurance with HIIT means doing normal exercises but at extremely fast rates. So after your warm up, you would do something like squats, lunges, or jumping rope, though there are many more exercises you can do.
You would go through your exercises doing as much as 5 or 6 different types of exercise within as little as 45 seconds or sometimes less. Then you would rest for 10 or 15 seconds, then hit it again.
But to successfully build endurance, you would not stick with the same exercises for the same amount of time every routine. You would always add to your lineup so that you keep pushing your endurance level.
HIIT Training Boosts Metabolism
It’s a known fact that exercising will boost your metabolism. But there’s the kind of boost regular exercise gives you and there’s the kind that HIIT will give you. For maximum weight loss, fat burning and endurance, you definitely want what HIIT has to give.
Your metabolism works to process the fuel that it’s given in the foods and beverages that you consume. You can have a slow metabolism and while some people attribute this to genetics, the truth of the matter is that it’s not that simple.
Your body has a lot to say when it comes to the rate of your metabolism. If you’re overweight or not will factor into how fast or slow it is. Whether you have good muscle mass or not is also a factor.
It’s how hard you exercise that can also determine the rate of your metabolism. While exercise of any kind that gets your heart rate up can boost your metabolism, none can give it the boost quite like HIIT does.
That’s because with HIIT, your muscles burn more calories during a workout which in turn speeds up your metabolism. Then after the workout, when you’re finished and going about your day, your metabolism is still revved up – still burning calories.
When you don’t boost your metabolism during a workout, your body doesn’t effectively use the fuel it has been given. What this can actually do is cause your metabolism to slow down.
It won’t work as hard when there’s nothing stimulating it to work harder. A metabolism that’s slow can lead to excess weight gain as well as more body fat, which you don’t want.
HIIT pushes your body to perform and that makes your metabolic process soar. There are some other exercises that can also stimulate your metabolism to speed up.
But when you’re done with the exercise, your metabolic rate will return to normal. That’s not the case with HIIT. Long after you’re done, even when you’re turning in for the night, the effects of HIIT are causing your metabolism to remain at peak level.
So while you’re watching television, while you’re getting ready for bed, even while you’re sleeping, your metabolism stays revved up. You’re burning fat even when you’re at rest.
This is something that can happen for you regardless of whether you’re overweight or not and regardless of whether or not you feel you’ve always struggled with a slower metabolism.
HIIT causes people to hit a greater level of metabolic speed because of the nature of the movements – the difficulty and the speed in which they’re done.
Dragging yourself to the gym first thing in the morning or during the afternoon or when you get off work is what a lot of people plan to do. But the day has a way of interrupting even the best laid plans and it can be easy to not to go.
Which of course can lead to weight gain and eventually even stopping working out. It’s not a crime to want your exercise routine to be convenient, to fit your life and not the other way around.
That’s why so many people give up trying to exercise. It’s just not compatible with a busy lifestyle. Studies have shown that the biggest reason that people don’t exercise is because it’s not convenient.
They just can’t seem to find a way to work it into their lifestyles and still keep up with everything else they’ve got going on. Fortunately, there is something that you can do.
HIIT training is a way of staying physically fit that doesn’t require you to go to the gym. It doesn’t even require you to be at home. You can perform a HIIT routine at your office, while you’re on vacation, while you’re out for a walk or anywhere that you are.
You’re not limited by walls or by time when it comes to this method of making sure your body is pushed to the max. Convenience is one of the reasons that it’s so popular.
There’s no strict schedule to keep when it comes to HIIT either. You don’t have to make sure you get up early to get it done. You don’t have to hit the gym after work.
You can do your HIIT routine at any time during the day or evening. You can even do it in the middle of the night if you’re up. When it comes to exercise routines that produce results, you’ll often hear people complain that these routines just take up too much time.
They want to burn calories, get rid of fat and build muscle, but don’t want it to take an hour. HIIT isn’t like that. It can be done in a short amount of time and produce bigger and better results than exercising for twice as long does.
How quick a HIIT session can be might just shock you. You can get through a HIIT routine in as little as 4 minutes. That’s less time than it takes to leave your office and go make yourself a cup of coffee and come back.
What makes that even better news is that in that 4 minutes, you’re going to gain more benefit than you would from a half hour workout. Of course, if you want more from your HIIT workout, you can increase the time.
But unlike other means of exercise, you shouldn’t workout any longer than 30 minutes if you’re doing HIIT. In fact, that long is not recommended because of the power and intensity level of the routine.
So you can end up getting fit faster without losing a lot of time out of your day. Plus, you don’t need any fancy or expensive equipment. In fact, you don’t need any equipment at all. You only need your body and your determination.
HIIT Training Promotes A Healthy Heart
Sound medical advice tells people that they need to exercise for the health of their heart. Bu the type of exercise that you do matters because not all of it can give your body the same health boost.
You need a routine that will work your body. There’s no doubt about it that HIIT will work your body. It’ll take you to the edge of what you think you can do and then show you that you can do more than that.
But besides helping you get into the best shape of your life, HIIT is a heart healthy routine because it strengthens your heart. The heart is a muscle and HIIT works out your heart to help it work better, to condition the arteries and to make it easier for your heart to pump blood.
When your heart is stronger and it can pump blood through your body easier, it cuts down on your risk of health incidents like a stroke or a heart attack. Studies have shown that people who engaged in a HIIT routine had better heart function – including healthier blood vessels – than people who didn’t exercise using HIIT.
The intensity of a HIIT workout is known to bring down the blood pressure levels by as much as 10 % and that can lead to lower levels throughout the resting period as well.
You’ll also lower your risk of diabetes with HIIT, even more so than traditional exercise methods. The levels of exercise found in HIIT can change metabolic danger signs in people who are in danger of developing diabetes.
For people who have been diagnosed with the disease, HIIT can keep the risk level of damage to the heart lower than regular exercise can. In those who have yet to be diagnosed but are overweight, following a HIIT routine can help to boost insulin sensitivity, which in turn can help to prevent heart attacks and heart damage that can be caused from higher levels of glucose remaining in the blood.
A regular HIIT routine can also help the arteries to become more elastic. This in turn makes them easier to expand which can prevent a heart attack by lowering the risk of clots as well as increasing the oxygen intake. By getting involved in regular bouts of HIIT, you not only improve your heart health, but you can protect it as well.