HOW TO GET FAST RESULTS
HIIT ME WITH YOUR BEST SHOT! HERE’S WHY TURNING UP THE INTENSITY OF YOUR WORKOUT CAN WORK WONDERS
Getting active and exercising more regularly is one of the best things we can do for our physical and mental health. Not only does it reduce our risk of disease, it can significantly enhance our energy levels and increase our general happiness with life.
The problem is that traditional, endurancebased exercise can be time-consuming and not very practical. In a busy world where our phone never stops ringing, it can be really difficult to schedule (and stick to) long workouts.
That’s where HIIT comes in. HIIT is short for high-intensity interval training and consists of short, intense bursts of exercise, bookmarked by periods of rest and recovery. In general, HIIT sessions take no longer than 20 to 30 minutes and — most importantly — they work.
It may be the single best way to cause a rapid body transformation. Read on to learn about the top four benefits of this type of training.
TRIGGER LONG-TERM FAT LOSS
When we spend an hour walking on a treadmill we may burn a lot of calories but the benefits stop when we get off. When we train using intervals, however, our bodies will burn calories for hours after we stop exercising (some studies say up to nine times faster). This is due to something called EPOC, or exercise post-exercise oxygen consumption, which is how our bodies use oxygen. With HIIT there is also a corresponding metabolism boost, which will keep our fat-burning fire roaring for up to 24 hours after we stop exercising.
IMPROVE BLOOD SUGAR
More than 50 studies have shown that Hiit-style training helps reduce blood sugar and improve insulin resistance when compared with traditional exercise. This makes it a no-brainer for people who are currently at risk of type-2 diabetes. Interestingly, these results have also been mimicked in people who already have diabetes. Studies have shown that HIIT improves blood sugar for this group too. If you are someone who struggles with your blood sugar consider adding weekly sessions of sprints or tabata protocols to your exercise routine.
REDUCE HEART RATE AND BLOOD PRESSURE
Training with high intensity intervals four days a week for 20 to 30 minutes at a time has been shown to have a beneficial effect on high blood pressure in obese individuals. Combined with its weight-loss effects (and being used in conjunction with a healthy, calorie-controlled diet), this could mean a rapid increase in significant health markers for people who traditionally struggle with their weight or find it hard to make time for exercise. In the long-term it could also mean a reduced risk of heart disease and other cardiovascular issues.
BUILD MENTAL TOUGHNESS
We’ve all heard the old saying “no pain no gain” and, make no mistake about it, HIIT is tough. It is real work to get yourself into the physical condition where you can reach high levels of exertion in a small timeframe. It’s not just your body that will change. Pushing yourself to explore new levels of discomfort will gradually change the way you see the world. You will gain a toughness, inside and out, that can have beneficial effects for the rest of your life.