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Do you want to get in better shape, get healthy, and lose weight? Here’s why High Intensity Interval Training workouts could be beneficial to your fitness and health. Being in shape is an essential part of keeping your vital organs healthy and your muscles solid.
It aids in reducing internal fat that may surround your organs, allowing them to function more effectively. It also improves the cardiorespiratory function, which allows blood to flow throughout your body to provide oxygen to your organs.
HIIT is a form of exercise that includes brief, high intensity bursts of activity followed by rest periods. It has been praised for its numerous health benefits, and it can help you get in shape quickly.
Here are 10 benefits of incorporating a HIIT training program into your fitness routine
- HIIT Workouts to Increase Stamina
HIIT is based on the adaptation principle, which states that the body adapts to the stress it is placed under in order to enhance its ability to cope. The heart, lungs, and muscles can learn to respond to the task by moving your body into the anaerobic environment, where your heart is working at 80-90 percent of its maximum pace.
Not only can the HIIT workouts get faster, but your body will be able to sustain the pace and exertion during these type of strenuous activities.
- High Intensity Interval Training for Strength
Anaerobic activity causes you to lose muscle mass as well as weight. On the other hand, HIIT has been shown to help muscles retain their strength by teaching them to regenerate and repair during brief periods of rest.
This aids in the rapid development of strength, which can be effectively sustained by simply proceeding with your HIIT strength routines.
- HIIT For Weight Loss
High intensity interval training (HIIT) is known for burning a lot of calories and fat. In reality, by forcing your body to satisfy the demands of your heart’s optimum rate, it is estimated that it burns around 13 calories per minute.
HIIT exercises are excellent if you are trying to lose weight, but it must be accompanied by a proper diet that contains enough calories.
- HIIT Afterburn Effect Continues for Hours After Training
HIIT not only burns a lot of calories during the workout, but it also increases your resting metabolic rate. This means that even after you exercise, your body will continue to burn calories, making calorie management much easier.
- HIIT for Heart Health
Clogging of arteries, which may lead to heart attacks, is a common description of stable coronary artery disease. Plaque build-up can be avoided with a balanced diet and daily exercise.
According to a report published in the European Journal of Preventive Cardiology on patients with coronary artery disease, the participants’ VO2 peak rose by 17.9% after HIIT,.
The amount of oxygen intake by the body while exercising is determined by the VO2 max. These studies indicate that High Intensity Interval Training (HIIT) can improve heart health and may also help to avoid or reverse the effects of coronary artery disease.
- Can HIIT Make You Look Younger?
HGH is a hormone released by the body during childhood and adolescence to assist in the growth and development of an individual into adulthood.
The development of the hormone is enhanced during HIIT workouts, which contributes to increased hair and nail growth. Not only can HIIT help you stay in shape, but it may also help you look younger.
- HIIT Training and Stress
It can also be worked into a packed schedule, and it is short (a major bonus for those who aren’t fond of aerobic exercise).
Furthermore, maintaining the high-pressure thresholds necessitates utmost concentration. This helps calm your mind by diverting it from thinking about the pressures and problems of daily life.
- HIIT and Bone Density
You can do a lot of HIIT training almost anywhere, so take advantage of the chance to get some fresh air. The skin can absorb essential vitamin D from the sun while exercising outdoors, which helps to preserve healthy bones and teeth.
- High Intensity Interval Training and Blood Sugar
According to a Danish study, after 12 weeks of HIIT, people with type 2 diabetes had greater control of their blood sugar levels. This could make a big impact on the lives of people with diabetes, encouraging them to retain stable blood sugar levels.
It’s also good news for people who don’t have diabetes, as controlling blood sugar levels tend to keep energy levels up and prevent that mid-afternoon slump.
- Can HIIT Relieve Muscle Stiffness
New research from Poland shows that after eight weeks of HIIT, Parkinson’s disease patients’ muscles became less stiff and much more relaxed. This suggests that HIIT can help ease the stiffness that many people encounter in the morning or after long sitting or standing periods.
Always see a physician, a physiotherapist or a sports injury clinic before beginning high intensity resistance training if you have an injury.
How To Do High Intensity Interval Training
There are many ways to add high intensity interval exercise routines to your workouts, so it isn’t hard to get started.
Then you can play around with various High Intensity Interval Training and recovery times. Look at how long you should spend doing hard exercises and how long you need to spend resting.
Here are a few basic HIIT workouts for beginners
- For 30 seconds, pedal as hard and as smooth as you can on a stationary bike. Then pedal for two to four minutes at a steady rhythm. Repeat this sequence for 15 to 30 minutes.
- After warming up by jogging, sprint for 15 seconds as fast as you can, then stroll or jog at a slow pace for one or two minutes. Repeat this sequence for 10 to 20 minutes.
- For 30 to 90 seconds, do squat jumps as quickly as possible. Then, for 30 to 90 seconds, stand or walk. Repeat the sequence for 10 to 20 minutes.