What is High Intensity Interval training ?
High Intensity Interval Training (HIIT) is a workout method that involves short periods of high-intensity exercise alternated with periods of lower intensity or active recovery. The high intensity intervals typically range from 20 seconds to a few minutes, during which the individual performs an exercise at maximum effort or close to it.
The recovery periods can range from equal to or longer than the high intensity intervals and are usually performed at a lower intensity to allow for some rest and recovery before the next high intensity interval.
HIIT can be done with various exercises, such as running, cycling, or bodyweight exercises, and is known for its efficiency and effectiveness in improving fitness levels and burning calories in a shorter amount of time. In this article, we will delve into the top 10 benefits of interval training that are backed by scientific research. Get ready to discover how interval training can transform your health and fitness levels for the better!
1. Burn More Calories in Less Time
Interval training is an incredibly efficient way to burn calories. In fact, high-intensity interval training (HIIT) can burn more calories than traditional steady-state cardio, even when done for a shorter duration. According to a study published in the Journal of Sports Science and Medicine, a 30-minute HIIT session can burn up to 25-30% more calories than 30 minutes of jogging on a treadmill.
2. Boost Your Metabolism
Interval training can help rev up your metabolism, both during and after your workout. It’s called the afterburn effect, which refers to the increased calorie burn that occurs even after you’ve finished exercising. Research has shown that interval training can increase the body’s production of human growth hormone (HGH), which is known to promote fat loss and muscle gain.
3. Enhance Your Cardiovascular Health
Interval training is excellent for your heart and cardiovascular health. It can help reduce your blood pressure, lower your resting heart rate, and decrease your risk of heart disease. A study published in the Journal of Applied Physiology found that HIIT was more effective than moderate-intensity continuous training (MICT) in improving cardiovascular health markers like VO2max and arterial stiffness.
4. Build Lean Muscle Mass with HIIT
Interval training can help you build lean muscle mass, which can help you burn more calories throughout the day. According to a study published in the International Journal of Sports Medicine, HIIT can lead to a greater increase in muscle mass than traditional steady-state cardio.
5. Boost Your Endurance
Interval training can help you increase your endurance and stamina, making it easier for you to perform daily activities and sports. According to a study published in the European Journal of Applied Physiology, HIIT can lead to a 46% increase in endurance performance compared to traditional cardio.
6. Reduce Stress and Anxiety
Interval training has been shown to reduce stress and anxiety levels and improve your mood and overall well-being. According to a study published in the Journal of Strength and Conditioning Research, HIIT can significantly reduce cortisol levels, which is a stress hormone that can lead to weight gain and other health problems.
7. Lower Your Risk of Diabetes
Interval training has been linked to improved insulin sensitivity and glucose tolerance, which can lower your risk of developing type 2 diabetes. A study published in the Journal of Diabetes Research found that HIIT can improve insulin sensitivity and glucose regulation in obese individuals.
8. Improve Your Balance and Coordination
Interval training can help improve your balance and coordination, which can reduce your risk of falls and injuries. According to a study published in the Journal of Gerontology, HIIT can improve balance and mobility in older adults.
9. Challenge Your Body and Mind
Interval training can provide a mental challenge, as well as a physical one. Mixing up your workouts with different exercises and intensities can keep your mind and body engaged and motivated. Plus, the variety can help prevent boredom and plateauing.
10. Save Time
Interval training is perfect for those with busy schedules. It allows you to get an effective workout in a shorter amount of time, making it easier to fit exercise into your busy life. According to a study published in the Journal of Physiology, just 10 minutes
Also read How to Stay Motivated for Exercise
Reference
- Batacan, R. B., Jr, Duncan, M. J., Dalbo, V. J., Tucker, P. S., & Fenning, A. S. (2015). Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies. British Journal of Sports Medicine, 49(7), 433-441. doi: 10.1136/bjsports-2014-095848 Link: https://bjsm.bmj.com/content/49/7/433
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