“I don’t have time!” is one of the most common reasons for not exercising, as many traditional workouts need a commitment of around an hour. High intensity interval training, or HIIT, breaks down this barrier by providing an effective workout in half the time. In our time-pressed culture, HIIT has been among the top ten fitness trends since 2014, according to the American College of Sports Medicine. It is considered a comprehensive workout since it incorporates both aerobic and strength (resistance) training in around 30 minutes. In order to reap the same benefits as a lengthier workout, the intensity is high.
HIIT is an interval training workout. It consists of numerous rounds that alternate between several minutes of high intensity movements to raise the heart rate to at least 80% of one’s maximal heart rate, followed by short intervals of lower intensity movements. Interval training was first developed in the 1950s as a higher intensity type known as sprint interval training, which was used to improve the performance of elite Olympic athletes and achieved 100% maximum heart rate.
Body weight can be employed to provide the primary form of resistance, without the need for supplementary equipment. HIIT workouts also don’t require a lot of space, making them excellent for home workouts. HIIT workouts can be combined with a variety of exercise styles, including jogging (outdoors or on a treadmill), dancing, rowing machines, stationary bikes, and stair climbers. Intervals can be timed using music tracks ranging from one to five minutes.
Other words that are used interchangeably with HIIT include Tabata and circuit training. One high-intensity interval training (HIIT) technique is know as Tabata and was developed by Professor Izumi Tabata in 1996 for Olympic speedskaters. His exercise intervals were highly intense, with just very little rest times in between. Tabata sessions in fitness centers and gyms are typically 20-30 minutes long and urge participants to push themselves to their limits, but they can self-regulate their workouts. Circuit training consists of eight to twelve exercise stations that target different muscle groups. Participants rotate through each station, executing one activity for many minutes. The distinction between circuit training and HIIT is that circuit training has a changeable intensity, but HIIT promotes maximum effort by attaining 80-90% maximum heart rate.
HIIT can help reduce body fat, enhance strength and endurance, and improve health outcomes, but it is not always superior to other training methods. Its key appeal is that it provides equivalent fitness and health advantages in a shorter period of time while still including rest breaks.
Safety
People who are not cardio conditioned, recuperating from injury, elderly, overweight, or have medical issues should be constantly monitored by their physician and an exercise specialist due to the increased intensity achieved with HIIT. It has been discovered that for deconditioned people, the intensity of HIIT is comparable to what they may encounter during daily activities. The American College of Sports Medicine offers screening that can be used to identify high risk factors in the HIIT format, hence lowering the likelihood of adverse outcomes. These checklists include medical conditions that preclude performing HIIT workouts (e.g., uncontrolled heart rate due to arrhythmias, uncontrolled diabetes, retinopathy) as well as symptoms to look for to end an HIIT workout early, such as a significant increase or decrease in blood pressure during the workout.
HIIT training should be adapted to each person’s fitness level and medical problems. In general, research has shown that HIIT is a safe and pleasant workout for people of various ages and medical conditions. A meta-review of HIIT compared to control groups indicated that HIIT was safe (no acute injury complaints or major cardiovascular events) under controlled supervised settings, with mean program completion rates of more than 80%.
HIIT and Health
HIIT is a well-researched training style that has been shown to benefit a variety of medical ailments in people of all ages, from adolescents to the elderly. In research studies, HIIT is frequently contrasted to moderate intensity continuous training (MICT), which involves lower intensity movements at a constant speed with no interval breaks. Individuals reach 80-85% of their maximal heart rate with HIIT, but 55-70% with MICT.
When energy expenditure is constant between HIIT and MICT workouts, some research demonstrate that HIIT provides a better benefit because it increases aerobic capacity. Although HIIT was primarily used to increase athlete performance, it is increasingly recognized as a promising workout alternative for those with chronic conditions. It can assist them enhance their physical function, exercise tolerance, and overall quality of life.
HIIT Quick Facts:
- HIIT (High-Intensity Interval Training) workout alternates between strong bursts of activity and predetermined times of less intense activity or rest.
- HIIT is noted for its quickness, with workouts lasting between 20 and 30 minutes, making this is perfect for those with full schedules.
- It can boost metabolism, improve cardiovascular health, and aid in weight loss.
- HIIT can be performed with bodyweight exercises like burpees, jumping jacks, and high knees, as well as equipment like dumbbells, kettlebells, or resistance bands.
- It is adjustable to different fitness levels because you may change the intensity and duration of the intervals to meet your demands.
- HIIT to continue burning calories even after the activity is completed due what is known as excess post-exercise oxygen consumption (EPOC), or the after burn effect.
- It can be done anywhere, including at home, in a gym, or outside, with little or no equipment.
- HIIT can boost insulin sensitivity, lower blood pressure, and lower heart rate while also enhancing oxygen consumption and lung health.
- It can be a fun and challenging method to vary your workout regimen while keeping you motivated and engaged.
- Always contact with a healthcare physician before beginning any new fitness routine, this is even more important if you have any underlying health issues.
Closing Thoughts for One Motion Forward:
Incorporating HIIT into your fitness routine can revolutionize the way you approach exercise. Its efficiency, effectiveness, and ability to boost metabolism make it a standout choice for anyone looking to maximize their workouts and achieve their fitness goals. So, why wait? Lace up your sneakers, push yourself to the limit, and experience the incredible benefits that HIIT has to offer. Your body will thank you, and you’ll be closer to a healthier, happier you!
Step into Your Stride: Accept the Journey with One Motion Forward!