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Fitness, Mindset, Nutrition

The Benefits Of High Intensity Interval Training (HIIT)

If you aren’t already doing high intensity interval training—HIIT, you should be. There are many benefits you can’t get from a steady-state workout. HIIT workouts aren’t a specific exercise, but a way of doing any exercise. Unlike steady-state workouts where you use the same intensity throughout, you alternate the intensity of a HIIT workout between peak intensity and a recovery pace. If you run, for example, run at top speed for a short period, then slow to a recovery pace for the same amount of time or longer.

You’ll burn tons of calories in less time.

When you’re exercising at peak intensity, you burn a lot more calories than you do at a steady-state pace. One study followed several exercises, including those performed in HIIT mode. They found that HIIT workouts burned up to 30% more calories in the half-hour session. If you’re short on time, a HIIT workout provides the same calorie-burning benefits as a longer exercise session.

The calories you burn during a HIIT workout come mainly from fat.

One study found that HIIT workouts and moderate steady-state workouts both burn fat, minimizing waist circumference and reducing overall body fat, but HIIT workouts were more effective and did it with less exercise time invested. HIIT workouts also increase your metabolism for hours to keep the calorie-burning fires going. Compared to other types of exercise, you’ll burn more calories after the workout. It’s the high intensity that causes the increase in metabolic rate.

HIIT workouts can improve your health markers.

You’ll lower your blood pressure, heart rate, and blood sugar levels. One study showed that 8 weeks of HIIT workouts done 3 times a week for 20 minutes reduced blood pressure and heart rate as much as a half hour a day 4 days a week of steady-state moderate exercising. HIIT workouts were also found beneficial for lowering blood glucose levels and reducing insulin resistance, a precursor for diabetes.

  • HIIT workouts can improve oxygen consumption. HIIT workouts provide the same benefits as much longer sessions of steady-state exercises. All studies show shorter sessions of HIIT improve oxygen consumption as much as longer sessions of moderate exercise.
  • Both anaerobic and aerobic performance improves with HIIT workouts. Just a few HIIT sessions throughout the week. Aerobic performance is traditionally cardio, while anaerobic refers to strength-building workouts.
  • HIIT workouts can boost muscle building. No matter what type of workout you do, HIIT can help build muscles. It’s more effective if used with strength training.
  • HIIT workouts can offer variety and be a backup when you don’t have much time. Since it’s high intensity, you can’t do it every day. On alternate days use recovery exercises like walking or swimming.

For more information, contact us today at Revolution Training

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