Advantage of high-intensity interval training (HIIT)

Advantage of high-intensity interval training (HIIT)

Most people know that physical activity is healthy, but it is estimated that about 30% of people worldwide are not enough.


If you do not have physically demanding work, the best way to work actively is professional fitness procedures.


Unfortunately, many people do not think they have enough time to exercise.


If you hear this, you can try high intensity interval training (HIIT) over time.


HIIT is a general term for exercises that perform vigorous exercises for a short period of time depending on the recovery time.


One of the biggest benefits of HIIT is that you can get the maximum health benefits in the shortest possible time.

This article explains what HIIT is and discusses seven health benefits.


What is high intensity interval training?

HIIT alternates short workouts with alternating recovery times with low intensity. Interestingly, this is probably the most effective method of exercise.


HIIT training usually ranges from 10 to 30 minutes.


Short-term exercise can also have health benefits similar to double-strength exercise.


Actual activities vary, but may include running, cycling, skipping rope, or other weight gain exercises.


For example, HIIT training using stationary exercise bikes can be configured to have a maximum of 30 seconds of high resistance cycling, then a few minutes of slow low resistance cycling.


This is considered a "round" or "repetition" of HIIT and usually there are 4-6 repetitions in one exercise.


The time of exercise and recovery depends on the selected activity and intensity of exercise.


Regardless of how it is implemented, high-intensity intervals should include low-intensity exercises that speed up the heart rhythm.


HIIT not only provides the benefits of long-term performance in a much shorter time, but can also provide a unique health benefit.

1.HIIT can burn a lot of calories in a short time

You can burn calories quickly with HIIT.

One study compared calories consumed during every 30 minutes of HIIT, strength training, running, and cycling.


Researchers have found that HIIT consumes 25-30% more calories than other forms of exercise.


In this study, the repetition of HIIT consisted of up to 20 seconds of effort and 40 seconds of rest.


This means that the participants actually practiced only a third of the time in running and cycling groups.


In this study, each training time is 30 minutes, but HIIT workouts are usually much shorter than traditional training sessions.


With HIIT you can burn the same amount of calories, but this shortens the exercise time.

2. Higher metabolic rate a few hours after exercise

One of the ways HIIT helps with calorie intake is that it actually appears after you finish exercising.


Several studies have shown the ability of HIIT to accelerate metabolism several hours after exercise.


Some researchers have found that HIIT increases metabolism after exercise such as jogging and strength training.


The same study also found that HIIT converts the body's metabolism to the use of fat, not carbohydrates, as energy.


Another study found that only 2 minutes of HIIT in the form of a sprint increased metabolism when operated for 30 minutes for 24 hours.


3. May lose fat

Studies have shown that HIIT can help you lose weight.


One review examined 13 experiments and 424 overweight and obese adults.


Interestingly, I have found that HIIT and traditional moderate workouts can reduce body fat and waist circumference.


In addition, one study found that people who performed HIIT three times a week for 20 minutes per session lost 12.4 pounds (2 kg) of body fat in 12 weeks without changing their diet.


More important was about a 17% reduction in visceral fat or disease-promoting fat around the internal organs.


Several other studies claim that even with a relatively short time, HIIT can reduce body fat.


However, like other forms of exercise, HIIT may be the most effective means of weight loss in overweight or obese people.

4. With HIIT you can gain muscle

In addition to helping break down fats, it can help increase muscle mass in some individuals.


However, the increase in muscle mass is mainly in the muscles and the most used muscles of the torso and legs.


In addition, individuals with less activity are more likely to have muscle mass.


Some studies in active individuals did not show higher muscle mass after the HIIT program.


Weight training is still the "gold standard" form of exercise to increase muscle mass, but high-intensity intervals can support small amounts of muscle growth.


5. HIIT can improve oxygen consumption

Oxygen consumption is the ability of muscles to use oxygen, and endurance training is commonly used to improve oxygen consumption.


Traditionally, this consisted of long sessions of continuous running or cycling at a constant speed.


However, it seems that HIIT can achieve the same benefits in a short time.


According to one study it was conducted five-week HIIT exercise for 20 minutes for 20 minutes during the 4 days of the week, to increase the oxygen of 9%.


This is almost identical to the improvement in oxygen consumption in the other groups in the study and circulates continuously for 40 minutes a day and 4 days a week.


Another study found that when you exercise on a stationary bike for 8 weeks using traditional exercise or HIIT, your oxygen consumption has increased by approximately 25%.


Again, the total exercise time varied greatly between groups. For traditional exercise it was only 120 minutes a week and HIIT 60 minutes a week.

Further research shows that HIIT can improve oxygen consumption.


6. May lower heart rate and blood pressure


HIIT can also have important health benefits.

A large body of research shows that it can often lower heart rate and blood pressure in obese and obese individuals with high blood pressure.


One study found that 8 weeks of HIIT on a stationary bike lowered blood pressure as did traditional continuous endurance training in adults with hypertension.


In this study, the endurance training group trained 4 days a week for 30 minutes a day, while the HIIT group trained only three times a week for 20 minutes a day.


Some researchers have found that HIIT can lower blood pressure as a frequently recommended exercise with moderate intensity.


However, high-intensity exercise does not appear to generally alter blood pressure in normal weight individuals with normal blood pressure.



HIIT can lower blood pressure and heart rate in overweight or obese people with high blood pressure.


7. HIIT can lower blood sugar

Blood sugar can be reduced by the HIIT program, which lasts less than 12 weeks.


According to another 50 studies, HIIT not only lowers blood sugar but also improves insulin resistance compared to regular exercise.


Based on this information, high-intensity exercise may be especially beneficial for people at risk for type 2 diabetes.


Indeed, some experiments with patients with type 2 diabetes have shown the effect of HIIT on improving blood sugar levels.


However, studies in healthy individuals have found that HIIT can improve insulin resistance compared to conventional continuous exercise.

Advantage of high-intensity interval training (HIIT) Advantage of high-intensity interval training (HIIT) Reviewed by GAURAV YADAV on June 20, 2020 Rating: 5

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