High intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even entire rest. High- intensity interval training (HIIT) is also called high intensity intermittent exercise or sprint interval training. Usual HIIT sessions might vary from 4 to 30 minutes. These intense, short workouts supply improved athletic capacity and condition, enhanced glucose metabolism and promoted fat burning.
This type of workout seems simple but it is really effective. Read on top proven benefits of high intensity interval training from VKool.com to start adding it to your exercise regime.
Benefits Of High Intensity Interval Training Workouts – 7 Advantages Of HIIT
1. No Equipment Necessary
This might be amongst the most noticeable benefits of high intensity interval training. Biking, running, jump roping, and rowing all work great for HIIT, but you do not need any complicated equipment to get it done. Fast feet, high knees, or anything plyometric such as jumping lunges work to get your own heart rate increased fast. In reality, some equipment such as dumbbells could make HIIT less effective as you want to concentrate on pushing your heart to its max, not your own biceps. However, remember that form is very important, particularly when you are doing heavy weight lifting, jumping, or agility stuff. You might want to have someone there watching you, making sure that you are doing right as you could really injure yourself.
According to fitness experts, HIIT can benefit people in anti-aging. There is a direct relationship between physical activity and life expectancy. By exercising, you can active telomerase, a famous anti-aging enzyme. Just a single workout could active telomerase in effectively circulating cells.
With high intensity interval training, you can increase telomerase and reduce p53 expression, an interesting protein in humans which contributes to the condition of premature aging as well as tumor suppression.
In addition to impacting DNA, a variety of anti-aging benefits HIIT can bring about contain:
- Increased energy,
- Boosted libido
- Improved metabolism
- Muscle tone improvement
- Decreased body fat
- Firmer skin and less wrinkles
Recommend reading: helpful anti aging tips
3. Balance Key Hormones With Burst Training
Apart from be “anti-aging”, the most crucial benefits of high intensity interval training is that it could help in balancing hormones responsible for unhealthy eating habits and weight gain. Among many hormones balanced due to practicing high intensity interval training, ghrelin and leptin are the most noticeable.
For ghrelin, it is the hormone responsible for long-term weight gain and also short-term eating habits. Ghrelin, also known as the “hunger hormone” which is produced within the human stomach is believed to be the single hormone that could stimulate appetite. In essence, it is the major contributor to salty, sweet, and fried foods cravings. It is worth noting that ghrelin also has the tendency to slow down the fat usage.
There are some important facts about ghrelin you need to know, including:
- It is released directly in response to those stressful situations. Therefore, it explains why many people tend to eat when they feel anxious or stressed.
- It also perpetuates the cycle of stress and anxiety, which triggers weight gain.
- Moreover, ghrelin also primes the human brain for the post-traumatic stress disorder.
For leptin, this is known as the “starvation hormone” as it gives people the sense of feeling full. Functionally, leptin notifies people’s brain that they have consumed enough food, so it is the key for maintaining the balance of energy levels required daily. Normally, people often ignore the warning signs that they have just eaten beyond their comfort level – they become leptin-resistant. As a result, they become overweight and even obese.
4. Burn More Calories
When it comes to benefits of high intensity interval training, the beauty of HIIT is that it could help you continue burning calories even when you stop practicing. When doing strength training, you will build muscle mass but you still burn calories when you have stopped. If you combine cardiovascular activity with strength training, your heart rate continuously readjusts itself upon you switch activities as well as intensity levels. The effectiveness even lasts during the recovery period.
5. It Is Efficient
Due to the post-workout calorie burn you experience with high intensity interval training, it will be more efficient than most other workouts. In case you are in a time crunch, yet still want to do exercise, it is recommended that you should choose a fast HIIT session, rather than a jog. Whilst most HIIT classes are one hour in length, even just a 15 minute session of HIIT could be worthwhile, if followed correctly.
6. Improve Endurance
If you want to train for an upcoming distance running event, particularly a full marathon, professionals suggest that you should do some forms of cross-training, like HIIT, as it can help in building cardiovascular endurance.
During those high-intensity periods of HIIT, you will push your heart rate up to 80-90 % of your maximum heart rate. The best manner to determine if you are exerting yourself enough is trying the “talk test.” Once you have reached your ideal heart rate, you should not be able to make a conversation. Due to this conditioning, you will be able to longer doing something less intense as you have just pushed your own heart so high.
Check out: tips for a healthy heart
7. Lower Blood Pressure
According to a study, just two sessions per week of a high-intensity regime is enough for lowering blood pressure by about 9%. Exercise sessions should include sprints – six seconds of pedaling on a stationary bike and followed by one minute of rest. Thus, if you want to lower your blood pressure levels but still gain physical health benefits, then you should do HIIT.
HIIT comes with many benefits – there is no doubt about it. The above are amongst many benefits of high intensity interval training that people can make use of. So, why don’t you start including it into your fitness regime? Do it and then share your thought with us by dropping words below the post. We will feedback as soon as possible.