HIIT Helps Preserve Muscle Mass During Weight Loss
High-intensity interval training (HIIT) is the most time-efficient ways to exercise. The training technique does not just keep you fit; it actually helps you to achieve incredible results within a short period of time. This explains why HIIT has become the most trending fitness buzzword in recent times.
HIIT Improves Your Cardiovascular Fitness
HIIT tends to burn more calories in a shorter period of time than other forms of exercise and can help speed up weight loss. Scientists have even studied the effects of HIIT on aging at a cellular level, as they did in research published last year in the European Heart Journal.
HIIT May Improve Your Overall Health
These are common HIIT exercises to choose from:
- Jump squat
- Bulgarian split squat
- Lateral lunge walk
- Backward lunge walk
- Reverse lunge
- Deadlift
- Lunges
- Step-ups
- Single leg deadlift
- Glute kickbacks
HIIT Helps You Customize Your Workouts
HIIT workouts will help build muscle, lose weight, and boost metabolism. The most incredible post-workout bonus is that the body will burn calories for around 2 hours after the workout. According to Ross Brakeville, a physical therapist, HIIT is one of the most effective alternatives to the daily exercise routine of individuals.
HIIT Allows You to Exercise Anywhere, Anytime
What is HIIT training and how does it help you?
Why HIIT may be the best workout at any age?
What are the most effective HIIT workouts?
How effective are HIIT workouts?
What are 7 benefits of HIIT training?
7 Benefits of High-Intensity Interval Training (HIIT)It's efficient. Super efficient HIIT is the ideal workout for a busy schedule. ... You'll burn more fat. ... You'll build a healthier heart. ... There's no equipment necessary. ... You lose weight, not muscle. ... You'll increase your metabolism. ... It's seriously challenging.
Is it beneficial to do HIIT everyday?
HIIT is the perfect way to condense the benefits of activity into 30 minutes or less. But when it comes to an intense exercise like HIIT, doing it every day, or for periods longer than 30 minutes can put you at risk for injury, overtraining, mental burnout, and prevent muscle recovery.
Does HIIT burn belly fat?
Can HIIT reduce stomach fat? The answer is yes, according to a 2018 meta-analysis, which looked at 39 studies involving 617 subjects. “HIIT significantly reduced total (p = 0.003), abdominal (p = 0.007), and visceral (p = 0.018) fat mass,” the study's authors said.
What is HIIT and how can you benefit from it?
The Benefits of High-Intensity Interval TrainingIt's efficient. HIIT workout. ... You'll burn more fat. HIIT workout. ... It will help you build a healthier heart. HIIT workout. ... There's no equipment necessary. HIIT workout. ... HIIT promotes weight loss without muscle loss. ... You can increase your metabolism. ... You can do it anywhere.
Is HIIT better than cardio?
HIIT is definitely better at burning calories and helping you shed unwanted pounds. The biggest reason is the anaerobic form of exercise. It burns more calories than cardio both during and after exercising. This phenomenon is called the afterburn effect, or excess post-exercise oxygen consumption (EPOC) effect.
Is HIIT better than running?
“Numerous research studies have shown that HIIT programs can yield similar cardiovascular improvements when compared to more traditional, steady-state exercise programs, like running or cycling,” Kusmiesz said.
Is HIIT better than walking?
“(With HIIT) you will produce an after-burn effect with 25% more calories burned post-workout compared to going for a run or walk,” said Reed, and your metabolism can be boosted by up to 10% for three days after a HIIT workout.
What are the disadvantages of HIIT training?
The cons of high-intensity exerciseHigh-intensity exercise is not suitable for everyone. You should already have a basic level of fitness to take part in HIIT training due to its intensity. ... It can make you dizzy. ... It will make your muscles sore. ... You have a higher risk of injury.
How long does it take to start seeing results from HIIT?
If you are looking to increase cardiovascular fitness and VO2 max, HIIT can offer results in 6-8 weeks. If you are looking to lose fat using HIIT, the results are 100% dependent on your ability to place yourself in a calorie deficit, which HIIT can help with, but is not the only factor involved in weight loss.
How does HIIT change your body?
Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time. These benefits include decreases in body fat, heart rate, and blood pressure. HIIT may also help lower blood sugar and improve insulin sensitivity.
Is a 20 minute HIIT workout enough?
I've found that the sweet spot is somewhere in the 20-30 minute range. If your workout lasts any more than 30-minutes, you're probably not working hard enough to optimize the benefits of HIIT.
How long should HIIT sessions be?
about 30-60 minutesThe total duration of a HIIT session should be about 30-60 minutes in length, with warm up and cool down included in that time. HIIT Ratios: As written above, each high intensity interval consists of a work phase and recovery phase.
What are the benefits of HIIT?
Here are several unbelievable benefits: 1. Save Time. One of the most appealing aspects of HIIT training is the fact that it is so awesome for saving time.
Why is HIIT training important?
HIIT training has been found to help reduce and regulate blood sugar levels which can in turn help to reduce insulin resistance and reduce people’s chances of suffering from diabetes. 16.
Why is HIIT good for you?
One of the main reasons for this is because, as mentioned, one of the key benefits is that HIIT will boost your metabolism. The stronger your metabolism is, the more calories you will burn and the more energy your body will produce as a result. 5. HIIT Training Is Fun.
How long does it take to do a HIIT workout?
An average HIIT training workout can be completed in around 20 minutes, making it ideal for people that don’t have much time to train. 2. Burn Calories.
What is HIIT training?
HIIT is an acronym for High-Intensity Interval Training. It is a relatively new training concept based upon Tabata, in which participants will alternate between periods of slow and steady exercise and fast-paced, high-intensity exercise for several rounds.
Why is it important to have a variety of workouts?
Having plenty of workout variety is important because it keeps your sessions fun and exciting, which will then boost your motivation. 10. Tone The Muscles. When people speak of the benefits, many a time they overlook the fact that HIIT workouts can actually work wonders on people looking to tone their muscles.
How many calories do you burn doing HIIT?
A typical HIIT training session may not last long, but during that time period you can easily burn off as many as 400 – 600 calories if you really ramp up the intensity.
What Is High-Intensity Interval Training?
HIIT is any form of exercise that consists of a short burst of intense exercise alternated with a period of rest or low intensity exercise.
Benefits Of High Intensity Interval Training (HIIT)
HIIT provide not only the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits, including:
How to Get Started With HIIT
There are various ways to include high-intensity intervals to your fitness program, so getting started isn’t hard.
Summary
Most of the people are occupied with their family, work and other activities & going to the gym for two hours is almost impossible.
1. Low Time Commitment
The very first big benefit that really does it for many people as they go about their training program is the fact that when HIIT is added, it will free up a great deal of their time.
2. Improved Cardiovascular Function
The next big benefit that HIIT is going to offer is that it will dramatically boost your cardiovascular function as well.
3. Increased Muscular Power
Moving along, another key benefit that you’re going to get from participating in a HIIT training program is an increased level of muscular power. When doing this training, you’re going to fully recruit all the fast twitch muscle fibers in the body as you quickly accelerate into the sprint that you’re going to do.
4. Enhanced Resting Metabolic Rate
Another big benefit that you’ll receive from HIIT that is directly correlated with your fat loss progress is that it will help to enhance your overall resting metabolic rate.
5. Improved Insulin Sensitivity
Finally, the last key benefit that you need to know about HIIT is: it will also enhance your insulin sensitivity. Those who have insulin sensitivity are going to be better handle the carbohydrates they consume on a daily basis. This means they won’t suffer nearly the same blood sugar spikes followed by crashes.
Some Final Tips on HIIT
Finally, it’s imperative that you keep in mind some quick tips that will help you move closer to seeing full success. These are little tips that will ensure optimal performance and enhance with recovery.
Safety
People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT.
HIIT and Health
HIIT is a well-researched exercise format, showing benefits for a range of medical conditions across a broad age range, from adolescents to older adults. [6] In research studies, HIIT is typically compared with moderate intensity continuous training (MICT), which incorporates lower intensity movements at a constant pace without interval breaks.
Bottom Line
HIIT is an effective exercise option to increase endurance and strength in those who have limited time to exercise. Because of the higher intensity format, it is advised to consult with a physician if you have any medical conditions before starting a HIIT program.
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