HIIT involves exercising at a high intensity for brief intervals with rest periods in between. Exercises might include burpees, really fast cycling on an exercise bike or sprinting. It has grown in popularity over the past decade or so after a 1996 study on elite athletes found that HIIT-style training burned more calories than steady state exercise at a lower intensity (without rest periods). Experts point out that the study results can’t necessarily be applied to the general population because the average person can’t reach the required intensity. However, that doesn’t mean that you can’t achieve an effective full-body workout by having a go at HIIT. Raising your heart rate will boost your cardiovascular fitness, burn calories and help you limit sedentary time.
However, be sure not to do too much — HIIT workouts should only be about 20 minutes long because you should be working so hard that you couldn’t do any longer. Nancy Best, a personal trainer and founder of the Ladies Who Crunch app, recommends doing no more than two HIIT workouts a week because it can take a toll on joints, increase injury risk and raise cortisol levels by putting more stress on the body. “The activation of the body’s stress-response system has long-term benefits but if your nervous system is already frazzled, it may be better to start with low-impact cardio,” she says, recommending hiking or using a cross-trainer instead. Limit injury risk by doing a proper warm-up and cool-down, as well as incorporating a couple of strength training workouts a week too. “Resistance training is crucial for maintaining muscle mass as we age, particularly for women, to protect against the risk of osteoporosis as our bone density declines,” says Nancy.
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What does HIIT stand for in fitness?
HIIT stands for high intensity interval training. It’s a workout style that alternates between short bursts of intense exercise (under 30 seconds) like sprinting or fast-paced moves and brief recovery periods. This pattern helps you get an effective workout in a shorter amount of time compared to steady-state, moderate exercise. “You can do 20 minutes of dynamic movements and feel like you’ve targeted the whole body without complicated programming or equipment,” says Nancy. Here are eight benefits of HIIT workouts.
Improves cardiovascular fitness
The main benefit of HIIT is that it boosts your cardiovascular health. “Building your cardiovascular fitness is an important element of overall heart health, as it improves your capacity to pump blood around your body,” says Nancy.
Supports fat loss
Fat loss requires being in a calorie deficit, which is best created through your diet, but being more active, whether through HIIT or another form of movement, can help create that deficit. However, bear in mind that some people find themselves hungrier after intense cardio so it can be counter-productive if you end up eating more afterwards.
Increase in overall fitness and endurance
HIIT is highly effective at increasing what’s known as VO₂ max, which is a key measure of how efficiently your body uses oxygen during exercise and is strongly associated with endurance and longevity. “As you increase the volume of HIIT in your training routine, you will notice a gradual lowering of your resting heart rate, which has been linked to optimum long-term health,” says Nancy.
Regulate blood sugar levels
If you have type 2 diabetes, research suggests that HIIT workouts can help lower blood sugar levels.
Provides endorphins
“When you’re alternating between near-maximal exertion and recovery periods in a HIIT session, you’re activating your body’s stress-response system,” says Nancy. “This causes the brain to release endorphins to regulate the process.” These endorphins give you a mental high.
Metabolic rate gets higher
While HIIT isn’t the most effective way to build muscle, if you are new to exercise, you might build some. Having more muscle mass raises your basal metabolic rate, meaning you burn more calories at rest.
Post-workout fat burn
Exercise raises your metabolism after you finish working out: this is known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). It’s when your body continues using up more oxygen and calories in the hours after exercise as you recover.
Great for mental health
While HIIT does put stress on the body, some people find it a really effective stress-reliever too. Focusing on what you’re doing and having to pay attention to the clock doesn’t allow you much capacity to ruminate on other worries in your life, so HIIT can boost mental health.
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