Top 10 health benefits of high-intensity interval training (HIIT): Faster weight loss guaranteed !
High-intensity interval training (HIIT) is usually described as any workout that changes its rhythm between intense bursts of exercise and fixed periods of less-intense activity or even complete rest. I am sure that a lot of you guys must have heard the word of “burpees”– well burpees is one of the general examples of HIIT workouts. One of the biggest advantages of HIIT is that you can get maximum health benefits in minimal time. Typically, a HIIT workout takes time from 10 to 30 minutes. Even if the duration of workout is short, it produces health benefits similar to TWICE as much any traditional exercise (E.g jogging).
Now let us move onto the benefits of HIIT. We have created a list of ten benefits that you can easily avail of if you do high-intensity interval training once or twice a week. Yes, you have heard it correct you don’t have to do this training every day!
1. Burn more body fat in a short duration of time
High-intensity interval training proves to burn more body fat than a traditional workout. With this workout, not only you burn more calories than normal cardio, but also the effect of all that intense training activity kicks your body’s repair cycle into hyperactivity. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, steady-pace jogging. So if you’re not a morning person and hates to rise early then HIIT is the perfect solution for you.
2. Your heart becomes healthier
High-intensity interval training also makes both your body and heart healthier. Normally most people aren’t used to do workout till they can’t breathe (when their heart is beating wildly in their chest). But in this case, extreme training ensures extreme results. One study found that after eight weeks of doing HIIT exercises, individuals could easily bicycle twice as long as they could before the study while maintaining the same pace. High-intensity interval training can reduce blood pressure and heart rate, mainly in overweight or obese individuals who suffers from high blood pressure condition.
3. Weight loss without losing muscles
When you are on a strict diet, it’s strenuous to not lose muscle mass along with body fat. While normal paced cardio seems to encourage muscle loss, studies have shown that both weight training and HIIT workouts allow individuals to maintain their hard-earned muscles while ensuring that most of the weight loss comes from fat stored by the body. Now that’s what we call a win/win situation!
4. Metabolism level is increased
This is a technique that helps in increased fat burning and muscle preserving activity. High-intensity interval training excites the production of a hormone called human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. So even if you are not working out anymore, your metabolism is increased throughout the whole day. Do you know that HGH is not only responsible for increased caloric burn, but it also slows down the aging process (yeah you heard me right!)— it is one of the sneaky benefits of HIIT workouts.
5. No equipment is needed- you can do it anywhere
One of the major benefits of this type of workout is that you are independent of the pieces of equipment or machines. You can easily perform these exercises at your home, at the beach, at the airport, or anywhere LITERALLY! These workouts prove just how adaptable HIIT cardio is. Plus if even if you’re a beginner it doesn’t matter, you can perform high-intensity interval training exercises without the worry of possibly getting injured.
6. You won’t get bored- as it’s a challenging workout
Many people complain that they easily get demotivated or bored when they are doing traditional workouts or even jogging. High-intensity interval training is a solution to these problems too as it is quite challenging and it requires your sole focus during the session. Even if it’s a short workout, you have to work hard for 10-30 mins. This kills your boredom as it gives quick results.
7. HIIT Can Improve Oxygen Consumption
A study was done by researchers which showed that HIIT improved oxygen consumption in heart transplant patients too! In addition to this, people who have diabetes or any other cardiovascular disease, high-intensity interval training is a good option for them too. Also, our body burns calories at a rate of 5 calories per liter of oxygen consumed. in simpler words, it means that more calories will be burned when a high level of oxygen is consumed.
8. Age doesn’t matter for high-intensity interval training
High-intensity interval training can also be performed by old or adults. Scientists have found out that HIIT can improve health and fitness for just about everyone and has even bigger benefits for older adults. if you’re a patient with a weak heart you can do HIIT. The concept of “High-intensity interval training (HIIT)” is quite simple which is that you can do anything from 30 seconds or even a couple of minutes till 30 minutes.
9. Choosing your own workouts
The great thing about high-intensity interval training is that you don’t have to restrain yourself to just running or biking. You can pick any cardio workout and make it a HIIT workout. You can jog one day at max speed for 60 seconds and take 30-second intervals in between and the next day you can switch it up to aerobics or Zumba.
10. Effective energy use
High-intensity interval training uses a pattern of work-extreme-then-recovery intervals, alternating between high-intensity workouts with short resting periods. Through this training, your body learns how to efficiently use the energy that was stored by the body previously. HIIT also helps remove toxic wastes from your muscles during the resting periods that make your body more active. Such exercises will also help you in breathing more effectively. hence, it will help your body to function properly.
So if you want to lose weight in a short period. I would recommend you to leave your daily exercises and start doing high-intensity interval training workouts. You will love it once you get to see the results.