HIIT, short for High Intensity Interval Training, is more than the common understanding of profuse sweating and panting from intense workouts that mainly includes lots of burpees.
Some people also think that HIIT is just about having an intense exercise with a short break and a handful of repetitions to sweat it out. There is definitely an element of high intensity with interval training. However, the actual HIIT workout is different from just doing them without knowing the specific objective.
High intensity interval training or HIIT is a very specific set of training methods where a person is engaged in short spurts of very intense exercises with full effort or energy. The outbursts are alternated with short periods of active recovery where the person is still in movement for example walking around in quick steps.
The training raises the heart rate and maintains upwards which burns fats at a shorter time. It has the same effect as going for a long run however, the results may differ significantly and also the techniques engaged are different.
Is HIIT Just a Cardio Workout?
Some people think that HIIT is a cardio session with quick bursts of movements. However, the idea of HIIT is not just increasing and maintaining the heart rate but also to boost the intensity of the workout. Also, the maximum effort is required for every burst. This is the key difference between HIIT and both high intensity and interval training when done on their own.
Research shows that most exercises help to burn fats by reducing calories. However, doing exercises at a higher intensity burns more fats effectively. Calories can be burned more quickly with HIIT where studies have compared the different exercises i.e. HIIT, weights training, running, cycling with equal duration period. This is why HIIT is so popular. (Read more about the “Benefits of HIIT“)
Some of the benefits include:
- Reduces blood pressure
- Improves oxygen consumption
- Improves blood sugar level
- Increase muscle mass
- Reduces body fat
The other element of HIIT that makes it so effective is rest. While the whole routine engages in intense bursts of exercises followed by active recovery, resting between sets is essential for the body to have time to recover sufficiently for the next set. Because at an intense level, the body is being forced to do something in an uncomfortable way. Thus, rest is to allow it to prep and reset so that it can perform at maximum again during the next burst.
Is HIIT right for you?
HIIT is a high intensity training technique which would mean that you have to be in a fairly good health condition to begin with. Also, there is a need for basic mobility and general core strength to be able to perform the exercises. Most importantly, you must be aware of your own physical limitations and know when to pause.
Each of us has our own starting fitness level, thus it is recommended to begin any exercise routine or physical activity with moderate intensity. As time progresses, you can increase the intensity to an acceptable level.
People who want to start on HIIT should get to understand the number of different exercises and be knowledgeable about executing these moves correctly and safely as well. If you are above the age of 55, then it is recommended to seek a doctor’s approval before you take on HIIT.
HIIT is not recommended for people with any orthopedic limitations such as knee, back, or shoulder conditions. Likewise anyone suffering from cardiovascular issues like hypertension and heart palpitations should not take on such an aggressive form of exercise until they are conditioned or certified to be able to do so.
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