Does the thought of endless hours in the gym or on a treadmill discourage
you from starting a fitness routine?
High Intensity Internal Training (HIIT)
is a general term for exercise that consists of short bursts of intense
activity combined with low-intensity exercises.
A HIIT workout typically lasts between 10 and 30 minutes and usually
involves alternating between 30 seconds of intense activity (such as a
sprint) and several minutes of a slower jog or walk. Despite being a short
workout overall, its intensity has several benefits.
1. Shedding pounds
HIIT burns a lot of calories — quickly. Studies show an
HIIT routine can burn 25 to 30 percent more calories
than biking, weightlifting, or running alone. Best of all? HIIT keeps your
metabolic rate higher long after your workout, so you keep trimming fat
even after you leave the gym.
2. Happier exercise
A HIIT exercise is only half the duration of a longer, traditional
endurance workout. As a result, many people enjoy HIIT more than a regular
program, which can keep you more motivated and excited to stick with your
workout plan.
3. Stronger lungs
Some workout experts suggest that
HIIT may be better at building your lungs’ ability to use oxygen
than endurance workouts.
4. Reduced blood sugar
For those at risk of type 2 diabetes, a HIIT workout can
reduce blood sugar and decrease insulin resistance, even more than traditional exercise. HIIT is safe for those with type 2
diabetes, and a great way to help their overall health.
5. Better heart health
Both heart rate and blood pressure — especially in people who are
overweight or obese —
can be reduced through HIIT training. The benefits here are the same as endurance training, but it’s worth
noting they’re less significant for those with a normal BMI range.
6. Improved athletic performance
HIIT improves athletic performance; doing HIIT workouts provides both
higher peak and average power while exercising. You’ll see improvement in
both aerobic activities, such as running, and anaerobic exercises, such as
weight training.
Looking to get started with HIIT?
Plan an exercise routine
with a three-minute warmup, six repetitions of 30 seconds of intense
activity with 60 seconds of active recovery, and finish with a three-minute
cooldown.
Whether you exercise on your feet, pedaling away, or doing something else,
just make a plan and get started! You’ll be on the road to a healthier you
in no time.