HIIT?
High-Intensity Interval Training
High-Intensity Interval Training (HIIT) has become a popular way to exercise in recent years due to its ability to help people improve their cardiovascular fitness and burn fat quickly. This type of training involves short, intense bursts of exercise, followed by brief periods of rest or low-intensity exercise. In this article, we'll dive into the science behind HIIT, the benefits it offers, and how to get started with this type of training.
What is High-Intensity Interval Training (HIIT)?
High-Intensity Interval Training (HIIT) is a type of cardiovascular exercise that involves short bursts of high-intensity exercise, followed by brief periods of rest or low-intensity exercise. The idea behind HIIT is to push your body to its limits for a short period of time, and then allow it to recover before pushing it again. This approach has been shown to be very effective for improving cardiovascular fitness, burning calories, and building muscle.
The exact protocol for HIIT can vary depending on the individual, the workout, and the goals. In general, a HIIT workout might involve performing a high-intensity exercise (such as sprinting) for 20-30 seconds, followed by 10-20 seconds of rest or low-intensity exercise (such as walking or jogging), repeated for a total of 10-20 rounds. The workout can be tailored to an individual's fitness level and preferences, but the key is to work at a high intensity during the intense intervals.
The Science Behind HIIT
There is a growing body of research supporting the effectiveness of HIIT for improving cardiovascular fitness, burning calories, and building muscle. One study published in the Journal of Sports Science and Medicine found that six weeks of HIIT training led to significant improvements in cardiovascular fitness and body composition (reduced body fat) compared to traditional steady-state cardio training. Another study published in the journal Medicine and Science in Sports and Exercise found that HIIT training improved insulin sensitivity (a measure of how well the body responds to insulin) and glucose tolerance (a measure of how well the body handles glucose) in people with type 2 diabetes.
The benefits of HIIT are believed to be due to several factors. First, the intense bursts of exercise cause the body to work at a high level of intensity, which can increase the heart rate and breathing rate, leading to improvements in cardiovascular fitness. Second, HIIT can help burn more calories during and after the workout, compared to steady-state cardio, due to the intense bursts of exercise and the increased metabolic rate that follows. Finally, HIIT can help build muscle due to the intense exercise and the increased release of growth hormone and other anabolic hormones.
Benefits of HIIT
Improves Cardiovascular Fitness: HIIT has been shown to be an effective way to improve cardiovascular fitness, as it requires the heart and lungs to work at a high level of intensity. This can help improve endurance and overall cardiovascular health.
Burns More Calories: HIIT can burn more calories during and after the workout compared to steady-state cardio, due to the intense bursts of exercise and the increased metabolic rate that follows. This can lead to greater fat loss and weight loss over time.
Builds Muscle: HIIT can help build muscle due to the intense exercise and the increased release of growth hormone and other anabolic hormones. This can help improve overall body composition and increase strength.
Time-Efficient: HIIT workouts can be completed in a short amount of time, making them a great option for people who are short on time but still want to get a good workout in.
Can be Done Anywhere: High-Intensity Interval Training (HIIT) can be done anywhere, with little to no equipment required. This makes it a great option for people who prefer to exercise at home, while traveling, or who don't have access to a gym or fitness equipment. Here are some examples of HIIT workouts that can be done anywhere:
Bodyweight HIIT Workout: This type of workout involves using your own bodyweight to perform high-intensity exercises. Examples might include burpees, jump squats, push-ups, mountain climbers, and lunges. You can perform each exercise for 20-30 seconds, followed by 10-20 seconds of rest or low-intensity exercise, and repeat for a total of 10-20 rounds.
Running HIIT Workout: If you enjoy running, you can incorporate HIIT into your running routine by performing sprints at a high intensity, followed by a period of rest or low-intensity jogging. For example, you might sprint for 30 seconds, followed by 30 seconds of jogging or walking, and repeat for a total of 10-20 rounds.
Jump Rope HIIT Workout: Jumping rope is a great way to get your heart rate up and burn calories. You can incorporate HIIT into your jump rope routine by jumping at a high intensity for 20-30 seconds, followed by 10-20 seconds of rest, and repeat for a total of 10-20 rounds.
HIIT Circuit: This type of workout involves performing a series of high-intensity exercises, one after the other, with little to no rest in between. For example, you might perform 20 seconds of burpees, followed by 20 seconds of jump squats, 20 seconds of push-ups, and 20 seconds of mountain climbers, with no rest in between. After completing all four exercises, you can rest for 30 seconds to one minute, and repeat for a total of 3-5 rounds.
No matter what type of HIIT workout you choose, it's important to warm up properly before starting and cool down properly afterwards. It's also a good idea to start with a lower intensity and gradually work your way up as your fitness improves. As with any type of exercise, it's important to listen to your body and avoid pushing yourself too hard, especially if you're new to HIIT or have any health concerns.
