What a HIIT!
High-intensity interval training has many health benefits
The popularity of high intensity interval training, or HIIT, is on the rise. This type of training involves repeated bouts of high intensity effort followed by recovery phases of lower intensity exercise.
The challenging work periods may range from 8 seconds to 8 minutes long, and can be performed at a selfperceived hard intensity.
The recovery periods may last equally as long as the work periods, and are usually performed at light to moderate intensity level of perceived exertion. The workout continues with the alternating work and recovery periods for 15 to 30 minutes (or longer if you wish).
What are the benefits of HIIT?
HIIT workouts have been shown to impressively improve aerobic fitness. This is very meaningful because research shows that people with higher fitness levels are healthier and live longer.
HIIT exercise is also very effective in lowering blood pressure in persons with elevated blood pressure. There is also research that shows HIIT training improves insulin sensitivity.
Improved insulin sensitivity means your exercising muscles are efficiently using glucose for fuel to make energy. There is also some research that indicates HIIT may improve the cholesterol levels for people who have unhealthy cholesterol levels. Research published in the International Journal of Obesity shows that HIIT is very effective in reducing total body fat.
Why is HIIT training so popular?
HIIT training can easily be modified for people of all fitness levels and special conditions, such as persons who are overweight, those with diabetes, and individuals with body joint ailments.
HIIT workouts can be performed on all exercise modes, including cycling, walking, swimming, aqua training, elliptical crosstraining and in many group exercise classes.
Most people who do HIIT workouts are surprised with how fast they start seeing physical results and feel healthier. Plus, these workouts are really fun to do.
What are the safety concerns?
Persons who have been living rather sedentary lifestyles may have an increased coronary disease risk to high intensity exercise. Family history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal cholesterol levels and obesity will increase this risk. If you are in this category, you will want to start slowly and build your “exercise foundation” with your HIIT workouts. Then, gradually as your body starts feeling stronger and healthier, you will be able to progressively challenge yourself in your HIIT workouts.
Stop that pandemic slump
Particularly during the pandemic, many of us have been living fairly sedentary lifestyles.
However, throughout the world, numerous women and men have found HIIT workouts to be incredibly enjoyable.
Give HIIT a try. It may be the special workout you have been seeking to get moving more.