“I do not have time!” It is one of the most important reasons that females answer when they are asked why they do not exercise. Many traditional exercises require a commitment of about an hour.

High-intensity interval training challenges, or what is known as HIIT exercise, This barrier by creating an effective workout in half the time. In our time-pressed societies, HIIT has been in the top 10 fitness trends since 2014, according to a survey conducted by the American College of Sports Medicine. in about 30 minutes, You will do a complete workout that combines both aerobic and strength training (resistance). In order to get benefits similar to those of long-term exercise.

And to begin with, What is a HIIT exercise?

HIIT is a type of “interval” training that involves several rounds that alternate between several minutes of high-intensity movements (to get your heart rate up to at least 80% of your maximum heart rate) followed by short periods of lower-intensity movements.

You can rely on your own body weight so you don’t need extra equipment and HIIT generally doesn’t require much space. Which makes it ideal as a home workout that can be combined with different exercises. such as running (outdoors or on a treadmill), or dance, or rowing, or stationary bikes.

HIIT exercise can help reduce your body fat percentage. increase your strength and endurance, improve your health, It is not necessarily better than other exercises, but its main advantage is that it can achieve the same health and fitness benefits for you in a shorter period that includes rest periods.

Let’s learn about the benefits of HIIT exercise:

1. Improves your oxygen consumption and blood flow:

Improves your oxygen consumption and blood flow: Why is that important? because it will improve your cardio endurance, You don’t feel as tired as when you try HIIT for the first time. Rather, time after time, you will feel stronger and less tired.

“Endurance training – unlike HIIT – is known to improve oxygen consumption through its long cycles of running or spinning at a steady rate. However, HIIT exercise has shown the same benefits within a shorter period of time.”

2. Accelerates metabolism and metabolism:

Studies have shown that your metabolic rate can increase in the hours after you do a HIIT workout and even more so than jogging. The same study also indicates that HIIT can direct your body’s metabolism toward using fat for energy instead of carbohydrates. Which can help you burn more calories, and weight loss.

3. Boost your energy consumption:

HIIT exercises have been shown to burn more calories when compared to stationary cardio exercises such as running, thanks to the variation in your heart rate that occurs during HIIT training. Researchers have found that it burns 25-30% more calories compared to other exercises. And your body continues to burn calories even after you finish your workout. This is called (excessive post-exercise oxygen consumption).

A 2019 study reported that those who did HIIT exercises lost 28.5% more fat than people who did moderate cardio exercise like running.

There is a direct relationship between the amount of energy used during exercise and the number of calories burned. To maximize calorie burn, Make sure you get full-body exercises, stay hydrated, and get enough sleep.

4. Promotes cardiovascular health:

Research continues to show the beneficial relationship between HIIT exercise and your heart health.

A study found that HIIT helped lower blood pressure and resting heart rate in overweight and obese individuals. Another study found that HIIT exercise was actually safer and more effective than moderate-intensity continuous training when studying its effect on individuals with cardiovascular disease.

So what is the difference between cardio and high-intensity exercises?

• cardio

Cardio raises your heart rate to 50-80 percent of your maximum and you will do it for 30 to 90 minutes. Examples include:

• Cycling
• Trot
• Walking
• swimming

Aerobic exercise means “with oxygen”. Because oxygen is used, and no lactic acid is produced, it is possible to perform this type of traditional cardio exercise for long periods of time.

Aerobic exercise means “with oxygen”. Because oxygen is used, and no lactic acid is produced, it is possible to perform this type of traditional cardio exercise for long periods of time.

• HIIT

due to the increased heart rate, You won’t be able to do it for very long. This is why a HIIT workout is performed in short intervals at maximum effort followed by rest. These periods are usually between 10 and 30 seconds.

mainly Any form of cardio can be turned into a HIIT workout. including:

• running
• Stationary cycling
• assault bike
• Rowing
• Full-body exercises (such as push-ups and squats)

It's not just intensity that shortens HIIT duration. The definition of anaerobic is “without oxygen”. Unlike aerobic cardio, which uses oxygen to break down energy stores and produce ATP, HIIT exercises are performed in a hypoxic state. This means that your body breaks down muscle glycogen to produce ATP – the energy in the cell. This is known as glycolysis. And lactic acid is generated as a by-product.

A buildup of lactic acid can impair your performance by creating acidity in your muscles. It’s known as dilution. This slows energy production, Which leads to a feeling of burning or pain in the muscles, And it forces you to take a break.

As a test: Try talking while you exercise. If you are never able to speak, If you are never able to speak,

• HIIT is practiced once a week or 3 times a week as a maximum, as its daily practice causes body fatigue and an adverse reaction.

HIIT is practiced once a week or 3 times a week as a maximum, as its daily practice causes body fatigue and an adverse reaction. It is one of the most effective and beneficial exercises for your entire body.

Written by: Mai Majar

Sources:

harvard

goodhousekeeping

nike