The name HIIT kind of says it all and if you have knowledge about the kinds of workouts or you have been training previously. You associate it with sweating, panting and the mother of panting, Burpees!!
High-intensity interval training (HIIT) defines any training that interchanges between intense bursts of movement and fixed periods of less-intense activity or even complete rest. For example, a good warm-up workout is running as fast as you can for 1 minute and then walking normally for 2 minutes. You’ll then repeat this practice with 3-minute interval five times at least, for 15 minutes. It is simple and it is VERY effective.
There is a lot more to HIIT than the name suggests. There is a lot of information on the internet on HIIT but not all of it is correct. If you do it right and effectively, you’ll be getting results in no time, but if you don’t do it right, then you’ll either get no results or your body will get immune to it. Like an incomplete workout, you’ll as if there was something missing or you can do more in that duration. So it is very important for you to research and make sure your body allows you to carry out all necessary workouts to ensure proper results and make sure that you get the right gear for it to prevent any injury.
Intensity is the key
HIIT is all about intensity and power, you need to give it your best shot while doing a HIIT workout. The whole point of it is to kick up the intensity of cardio to get the most out of HIIT. You need to push your limits and see where you go from there. The more you achieve, the more you’ll want to do next time. Their intervals lie somewhere between 30-90 seconds usually while it is opposite of going for a run where you store your energy to sustain the activity longer. But with HIIT it is a different story. You are supposed to workout in small intervals giving your best and investing in a lot of energy to reach at the end of the planned goal.
All exercises burn calories, the difference is how soon and how much. When it comes to boosting your endurance, HIIT is the way to do it. Higher the intensity means higher calorie burn rate. So when you compare cardio and HIIT, you see a lot of similarities. The main difference is intensity and the breaks you take between them. You take in more oxygen when you work harder and that makes you burn more fat. It raises your metabolic rate to at least 15% more even after the session ends.
Intervals define HIIT
The second most important element of HIIT is Intervals and Rest. Rest between each set is an essential part of the workout. So, if you are not taking the time to recover, you are not doing it right. For example, if you are going rounds on the punching bag and you get tired, pause and start skipping rope to keep the metabolism going. Slow down the activity but don’t stop, start walking or stepping if you can’t skip or run any more.
Resting after an intense workout is very important. If you force your body to continuously switch between two states: Intense workout and Rest, then you double your cardio conditioning. Your body will adapt from anaerobic part to low-intensity recovery period and that will lead to a quicker fat loss. Rest also allows the body to perform at its best. Muscle recovery is an important phenomenon which needs to be researched before you start working out or even think about taking on HIIT.
Aiming for the right notes
There are just two rules to follow when you’re performing a HIIT workout. Work really hard, rest and then start working hard again. Whether you are doing this with a group of people or just alone, you need to focus on the results and do not stop till you get there. Manage your time schedule, track your progress and include new ways to get more out of HIIT. You don’t need a fancy gym or equipment for some of the most used training exercises in HIIT that is why it is gaining more and more popularity among fitness freaks. But if you still feel stiffened and you feel uncomfortable, then, compression shorts or a sauna suit will be able to tone down the pressure. See which exercise hits your heart and makes it beat like a drum and apply the HIIT routine on it. In the beginning, workout for 30, 60 or 90 seconds and then rest twice the time before starting a new set. You can pick from a wide range of exercises and then utilize them in the HIIT formula.
A normal HIIT session lasts for almost 20-30 minutes of workout and rest.
Measure overtime efficiency
Excess of everything is, of course, bad. Same rules apply here. Over-killing will hinder with your progress to work at your maximum capacity in each session. Do HIIT regularly but not every day of the week. Try doing HIIT three to four times a week and do regular cardio or rest the other days. Work towards a goal and you’ll be able to figure out how to manage these days. Make sure your diet is in coherence with your HIIT routine. Otherwise, you won’t nail the results you’re aiming for.
Since HIIT is highly efficient and saves time, you’ll be able to squeeze out half an hour for it out of your daily routine. According to a study, you can achieve more results in 15 minutes of HIIT done thrice a week than jogging for an hour three times a week.
HIIT effects your body to exert more and that kicks your body into repair mode quickly. That would help you burn fat and build endurance at the same time. Most people in this world aren’t used to go in an anaerobic zone but HIIT will help your body train your lungs and heart to adjust yourself according to the intensity. In a study done a few years ago, 8 weeks of HIIT gave cyclists twice the stamina they had, while maintaining the same pace than without HIIT. Make your heart stronger with this intense workout and see the results!
HIIT is relatively new to other workout routines but it is gaining hype among all fitness gyms and clubs, fitness trainers are also inclined towards it and are incorporating it with their clients in group or individual classes. But that is not the best part. The best part of HIIT is that you can do it anywhere. Since HIIT requires intensive training, you might want to step in a comfortable and sturdy gym suit and start working out. It will not put a time restraint on you and it will not affect your work routine either. It will be challenging, yes, but after you’ll get the hang of it, you will adore it with all your heart and you would recommend it to all your friends, colleagues and loved ones.