Strength and Conditioning

BENEFITS OF HIIT (HIGH INTENSITY INTERVAL TRAINING) – Strength and Conditioning

February 21, 2019 by admin - No Comments

While most people know that strength and conditioning training is healthy, it’s estimated that about 30% of people worldwide don’t get enough. Unfortunately, many people feel that they don’t have enough time to exercise. If this sounds like you, maybe it’s time to try high-intensity interval training (HIIT) or strength and conditioning in Mumbai at any of our HEAL centres.

As the name suggests, the workout involves various intervals – usually of high intensity – ensuring you get a maximum benefit from your workout. HIIT boosts your metabolism while burns tons of calories in a short period of time. These are only few of the many benefits you can earn through HIIT.

What Is High-Intensity Interval Training?

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise. Typically, a HIIT workout will range from 10 to 30 minutes in duration. Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise. The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.

Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits:

  • Your Metabolic Rate Is Higher for Hours After Exercise

When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts. Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise.

  • Lose fat not muscle

 Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.

  • Boosts metabolism

The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus, the increased metabolism helps in burning more calories at a faster rate.

  • HIIT Can Burn a Lot of Calories in a Short Amount of Time

HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour. It helps with overall strength and conditioning of the body.

  • It Can Reduce Heart Rate and Blood Pressure

A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure. Some researchers have found that HIIT may even reduce blood pressure more than the frequently recommended moderate-intensity exercise.

  • Blood Sugar Can Be Reduced by HIIT

Blood sugar can be reduced by HIIT programs lasting less than 12 weeks. A summary of 50 different studies found that not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise. Based on this information, it is possible that high-intensity exercise is particularly beneficial for those at risk for type 2 diabetes.

References:

  1. Kohl HW 3rd, Craig CL, Lambert EV, Inoue S, Alkandari JR, Leetongin G, Kahlmeier S; Lancet Physical Activity Series Working Group. The pandemic of physical inactivity: global action for public health.
  2. Gillen JB, Gibala MJ. Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?
  3. Karlsen T, Aamot IL, Haykowsky M, Rognmo Ø. High Intensity Interval Training for Maximizing Health Outcomes.
  4. Kong Z, Fan X, Sun S, Song L, Shi Q, Nie J. Comparison of High-Intensity Interval Training and Moderate to Vigorous Continuous Training for Cardio-metabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial.
  5. Skelly LE, Andrews PC, Gillen JB, Martin BJ, Percival ME, Gibala MJ. High-intensity interval exercise induces 24-hr energy expenditure similar to traditional endurance exercise despite reduced time commitment.
  6. Chan HH, Burns SF. Oxygen consumption, substrate oxidation, and blood pressure following sprint interval exercise.
  7. Wood KM1, Olive B, LaValle K, Thompson H, Greer K, Astorino TA. Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training.
  8. Wewege M1, van den Berg R1, Ward RE1, Keech A1. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis.
  9. Martins C1, Kazakova I, Ludviksen M, Mehus I, Wisloff U, Kulseng B, Morgan L, King N. High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals.
  10. Romeo B Batacan Jr1, Mitch J Duncan, Vincent J Dalbo1, Patrick S Tucker1, Andrew S Fenning1. Effects of high-intensity interval training on cardio-metabolic health: a systematic review and meta-analysis of intervention studies.
  11. Hwang CL, Yoo JK, Kim HK, Hwang MH, Handberg EM, Petersen JW, Christou DD. Novel all-extremity high-intensity interval training improves aerobic fitness, cardiac function and insulin resistance in healthy older adults.

Kong Z1, Sun S2, Liu M1, Shi Q3. Short-Term High-Intensity Interval Training on Body Composition and Blood Glucose in Overweight and Obese Young Women.