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7 Benefits of HIIT Even Beginners Can Tap Into



the benefit of HIIT is not only to improve aerobic fitness. (picture: kzenon / iStock / gettyimages)

if weight loss or body building is your fitness plan, you are likely to know something about high-intensity interval training. In addition to the obvious benefits of burning calories and improving your health, HIIT allows you to do the most work in the shortest time. In other words, if you do well, HIIT will help you recover quickly. What exactly is HIIT?

HIIT is widely used in training dialogue. While some of the information you may hear is accurate, others may not be so accurate. So before you do a billion hiccups and back twitches, figure out something. In general, HIIT is a kind of exercise that matches high-intensity exercise interval with low to medium-intensity active recovery stage. According to the American College of sports medicine, each interval can range from seconds to minutes, and the intensity of the interval can vary according to your current health level. The type of HIIT you use is entirely up to you.

for example, if you want to do aerobic HIIT exercise, Bonnie Micheli and Tracy Roemer, the co founders of shred415, say you can use devices such as treadmills or elliptical machines, or go out directly. For a 30 minute workout, the goal is to do a 30 second fast workout followed by a 1 minute slow tempo active recovery interval. &Micheli says it's a good way to burn calories in a short time. For strength focused full height intensity training, you can choose several weight exercises, such as squatting, push ups, lunges, climbers and planks. Exercise for 20 seconds at a time, then rest for 10 seconds. Perform two circuit tests. Advantages of HIIT HIIT can improve your cardiovascular health

HIIT can help promote your cardiopulmonary health in a short time. A systematic review and meta-analysis published in sports medicine in April 2015 examined the study of the maximum value of HIIT and VO2, and found that the maximum oxygen uptake (maximum oxygen uptake) of HIIT was higher than that of other forms of training. These increases in maximum oxygen uptake help improve your performance in running, cycling, boating and cross-country skiing.


2. HIIT may improve your overall health, and the positive health changes brought about by these aerobic exercises are all attributed to HIIT. In a study published in the Journal of physiology in March 2012, researchers found that HIIT can be an effective alternative to traditional endurance training. More specifically, they found a link between HIIT and improved health and heart health in a range of people, including patients with coronary heart disease, congestive heart failure and middle-aged patients with metabolic syndrome. HIIT can help you customize your training plan, because many beginners think that HIIT is only suitable for fitness enthusiasts or athletes. The good news is that you can customize your interval to meet your fitness needs by changing the time and intensity. &"Our goal is to make your heart beat faster," Michelle said. &So you can walk at your own pace, from slow to fast. To determine if the interval is strong enough, monitor your breathing and heart rate. Your heart rate should jump and it's hard to talk. One of the benefits of HIIT is that you can exercise anywhere: in the gym, at home or on the road. Since you don't need to use any specific aerobic exercise or weight lifting equipment, you can sneak through a sweat training session in the morning, noon or evening - no excuses.

5. Muscle relaxation helps maintain muscle mass during weight loss. This is because when the number on the scale decreases, especially rapidly, you lose not only fat, but also your hard-earned muscles. In a study published in the April 2012 issue of the journal Obesity, the researchers reported that such training helps reduce body fat, improve aerobic fitness and maintain lean muscle mass. It allows you to burn more calories in a shorter time. Yes, thank you. According to a study published in the December 2017 issue of the Journal of sports biology, the combination of work and activity break time maximizes your calorie consumption and increases cardiorespiratory fitness function in about half the time.

7. After exercise, HIIT keeps your metabolism at a high level. The sweat puddles make your metabolism significantly faster during exercise. But did you know that this form of exercise also helps you burn calories in a few hours? You read it right. When you finish exercising, your body is still running at the highest speed, and your metabolism keeps rising due to excessive oxygen consumption (EPOC) after exercise. Basically, the higher the intensity, the longer it takes your body to repair and restore metabolism to a normal resting state. During this recovery, you will continue to burn extra calories. Tips for doing more HIIT training Use these techniques to integrate high intensity interval training safely and effectively into your training. Let it become a whole body training. When designing strength focused HIIT training, Andrew Mariani, a trainer at fhitting room, said: 'always include upper and lower body movements to make sure you hit all major muscles.' In groups.
Increase explosive action.
Mariani also said that explosive movements should be included in interval and slow interval training. This is a good suggestion for advanced fitness enthusiasts who want to add some weight lifting exercises during the intermission period, such as box skipping, squatting and weight lifting push ups. This means that you need to be active during your break, rather than sitting on the weightlifting table and checking instagram's recovery. To fill in the break, Mariani says to do 15 seconds of static core work on the floor (think board).
Consider HIIT as a tool.

with all the wonderful benefits of a HIIT session, you may want to know if you can give up the rest of the routine and just stick to HIIT. In short, the answer is no, because the intensity is so high, you don't want to do it too often. Generally speaking, the integration of two to three days of discontinuous HIIT training into your overall fitness plan can give you enough recovery time and bring excellent results at the same time.