The growth of Intense interval training is not just a trend but a rage in the fitness world. In the last decade, the high-intensity interval training (HIIT) has proven to be the most beneficial and efficient workout training program in the world. Many fitness aficionados and trainers have incorporated this style into many of their own fitness programs. As a result, the spinning and aerobic classes could be a thing of the past.
“We now have more than 10 years of data showing HIIT yields pretty much the exact same health and fitness benefits as long-term aerobic exercise, and in some groups or populations, it works better than traditional aerobic exercise,” California State University kinesiology professor Todd Astorino told Time Magazine.
The definition of HIIT is straightforward. It’s a combination of short, super-intense bursts of cardio-related exercises that are followed by equal periods of recovery. It sounds simple, but the importance of incorporating HIIT in your weekly fitness regimen is essential. Here some of the reasons to sway your opinion.
The Calories Fall Off in Bundles
Intense interval workouts will burn more calories than any type of cardio you will do. “HIIT burns more calories during and after a workout than continuous aerobic training,” exercise physiologist and athletic trainer, Scott Weiss, C.S.C.S. told Men’s Journal. “The bursts of increased intensity simply increase the caloric expenditure; thus, more total calories are burned, aiding in better body composition.” In short, you are burning more calories in a short period of time. Studies have shown that 15 minutes of a HIIT workout shed more calories than if you spent more than an hour on a treadmill.
The reason your body is burning away those calories after the workout is because of the EPOC — exercise post-oxygen consumption. It’s body’s way of getting back to homeostasis following a high physical activity session — in short, your body is working overtime to get to normality No other type of fitness session will create this type EPOC situation within your body.
Interval Training is Versatile
The popularity of interval workouts is because of its versatility. First off, you don’t need equipment at all. And the fat burning exercises aren’t relegated to just jumping rope or running sprints for short periods. You could also incorporate intervals of infinite pushups, infinite squats, and cycling intensely. You could also switch around for shorts periods of sit and jump exercises (the workout is quite literal). HIIT also combines traditional exercises with high-intensity intervals of unique ones like seal jumping jacks — think jumping jacks with your arms clapping in front of you instead of over you.
The Workouts Are Intoxicating and Time-Saving
As you probably realize, your heart rate will be elevated and the adrenaline levels are through the roof following a HIIT workout. The atmosphere itself creates an intoxicating feeling. Many that engage in high-intensity interval training have become addicted to the training style simply for its high intensity. It’s also extremely time efficient. The average workout session typically goes around 40 to 60 minutes. “You can get the same, if not greater, results in half the time of low-intensity longer-duration workout sessions,” exercise physiologist Tom Holland, C.S.C.S. told Men’s Journal. For instance, sprinting for 15 minutes intervals or doing short bursts of burpees will provide better results than jogging for an hour.
A Healthy Heart Abides
The short bursts of physical activity will actually reduce heart conditions. The interval workout sessions will raise your heart rate and increase the flexibility of the arteries as a result. The veins elasticity also revives and relishes the benefits of HIIT. “Because HIIT increases pressure demand on your blood vessels, they actually get a workout as well,” Weiss told Men’s Journal. Even more, the heart actually benefits from the high intensity rather than engaging in moderate-intensity workouts.
Your Endurance Grows to Epic Heights
The high-intensity interval training not only burns more calories than any workout it also builds your endurance levels to record highs. The fat burning training uses a system of work-hard-then-recovery intervals. That means you are switching from a high-intensity exercise to short recovery periods. Then it switches to moderate intensity workouts and then back to high ones. Over time, this interval workout system does wonders to your body’s energy distribution and boosts the body’s energy system. Another reason the endurance is improved is that those recovery periods actually force your body to remove toxins. Lastly, the high-intensity intervals also help you breathe properly, allowing you to use appropriate energy levels.
Metabolism and Weight Loss is Rapid
One of the biggest benefits of HIIT is weight loss and a boost in metabolism. Of course, the main goal for anyone that engages these intense interval workouts is to lose weight. According to the American College of Sports and Medicine, the high-intensity exercise will make you consume more oxygen than any other training format. This alone will increase your metabolism two-fold. Such a high rate in metabolism will lead you to lose weight rapidly. So if you are looking for that summer body, then these high-intensity intervals are the answer to your summer goals.
The Benefits of HIIT Group Training
The high-intensity interval training system has been adopted by many new wave gyms. Orange Theory, for one, has thrived with HIIT to incorporate intervals to group training. Now the group training trend has resulted in a slew of similar concepts. The rise of the group Bootcamp style, a fusion of HIIT training with CrossFit, has proven even better results in fat burning. The group training setting helps you manage your energy system better than you designing your own personal HIIT sessions. Newbies are able to adjust to the high-intensity workouts better because of the guidance and encouragement to workout at their own pace.