HIIT workouts: All information at your doorstep
How to make the most of your workouts? HIIT is one possible answer. Lack of time is one common excuse for physical inactivity. However, HIIT offers a time-efficient regime for your fast-paced life with the same or more benefits than traditional workouts.
Contents -
- What is HIIT Workout ?
- Benefits of HIIT workouts
- Common Mistakes of Hiit workout
- Can i do HIIT everyday ?
HIIT stands for High-Intensity Interval Training. It is an umbrella term for the short duration of high-intensity exercises followed by a shorter recovery period.
HIIT is also known as short and intense bursts of physical activity, Linked with intervals of quick rests. This sort of intense training causes a kind of metabolic disturbance which may results body burning calories at a better rate up to 48-72 hours later.
HIIT additionally will increase metabolism, reduces hypoglycemic agent resistance, improves internal organ operation, turn out quicker gains in endurance levels than steady-state cardio coaching, and will be associate economical because of build sort two fast-twitch muscle.
This sort of training is often done anywhere and typically no need of equipment and should be more efficient in terms of your time commitment. HIIT training burns fats more effectively as compared to typical endurance cardio. The body has got to heal after this intense training, so it's not recommended that you perform HIIT a day - usually, it's recommended to perform this coaching a maximum of 1-3 days per week.
This educational program involves intense work periods that are performed at 80% to 95% of a person’s estimated maximal pulse, which is that the maximum number of times your heart will hammer in a moment without overexerting yourself. The recovery periods may last as long because the work periods and are usually performed at a rate of 40% to 50% of a person’s estimated maximal pulse.
HIIT is usually modified for people of all fitness levels and other people with various medical conditions, including overweight and other people with diabetes. HIIT workouts are often performed using multiple methods of exercise, including bodyweight exercises, cycling, walking, swimming, or running.
Workout involving High-Intensity Interval Training (HIIT) is a cardiorespiratory exercise. HIIT features an alternate cycle of high-intensity, short-duration training followed by a less intense recovery period. Before starting the HIIT workout, the focus should be on a comprehensive warm-up to ensure optimal neuromuscular efficiency. The intensity of the warm-up should increase gradually. The starting point of high intensity is identified with breathlessness and difficulty in the natural way of talking. The recovery period in HIIT is meant for catching the breath and preparing for the next high-intensity interval.
What's in it for me?
A typical HIIT workout is 10-30 minutes long. If you chose bicycling as a HIIT workout, then you are going to ride as fast as you could and later on slow down your speed in the recovery phase. Then you can repeat the same thing again and again.
Another plus point for HIIT is that you aren't required to do it every day. Experts suggest 20 minutes of exercise every day for 3 days per week.These exercises are performed at a heart rate of 80% to 95% alternating with 50% during the recovery phase.
Benefits of HIIT workouts
- HIIT is a time saver in your tight schedule.
- It helps in increasing muscle size, thereby getting more muscle definition.
- The risk of chronic health conditions can be reduced with HIIT workouts.
- The growth of anabolic hormones is promoted with the help of HIIT that results in building new muscle protein.
Major takeaways of HIIT
• Calorie loss:
During a study, individuals participated in 9 minutes HIIT workout and steady state-run. Results showed that HIIT caused an average calorie burn of 3 kcal/minute compared to 2.8 kcal/min because of running. It shows HIIT is better than steady-state running.
• Weight loss:
HIIT enhances weight loss by 28.5% by burning fat as compared to moderate exercises.
• Helps build muscle:
HIIT workouts like push-ups, squats, etc, target different muscles and strengthen them. It also increases your endurance to work out.
Common HIIT mistakes :
- Excess of HIIT workout affects the recovery period that does more harm than good.
- HIIT workout is rigorous training. Therefore, it should not be practiced just for the sake of being hard on oneself.
- Working out on an empty stomach is a wrong decision; intake of enough carbs before training is an essential part of a HIIT workout.
Bottom line:
The intensity and time interval of HIIT workouts depends upon the type you choose. HIIT may be a good reference for people trying to maintain health in less time with the same health benefits; however, if your priority is to enjoy your exercise and not push yourself too hard, then you can opt out of this option.
