Everyone loves getting into shape, however, expects it to be quick and effective. HIIT, at this moment, definitely sounds like a fantastic idea and looks game to deliver some promising results. After all, it is about working out for a short period of time for maximum results and it is no brainer for anyone to understand the benefits of HIIT training.
For those who are always in search for extra time, HIIT would be the most sought after training to get the work accomplished quickly and effectively. It would be no excuse for those who are always complaining about lack of time to go through the long duration of exercise. However, the time savings is in exchange for a complete non-negotiable effort.
Besides having calories burning at a faster rate, losing that extra pack of fats, gaining pretty muscles and improved endurance with HIIT training, let us look at some of the other benefits that HIIT can offer:
Oxygen intake is better
The ability of the muscles to consume oxygen becomes better. Especially for those who are not athletic in practice, the benefits can be achieved in a much shorter time with HIIT than with the regular running or cycling.
In technical terms, HIIT can improve the stroke volume of blood in one cycle pumped throughout the body. When the body needs more oxygenated blood from exercising, this volume will increase in tandem.
A study was conducted, over a five-week period, on oxygen consumption in which four days per week with 20 minutes HIIT workout improved oxygen consumption on almost 9 percent of the study subjects. The result is comparable to cycling 40 minutes every day. Thus, HIIT can improve oxygen consumption by doing half of the regular or traditional endurance training.
Cardiovascular Benefits
HIIT is beneficial in reducing blood pressure and lowering resting heart rate. While most people find it difficult to push themselves into an anaerobic zone, it is often known that extreme training delivers extreme results.
However, HIIT training makes it easier to achieve because it pushes the person to a level where the heart beats at a higher than regular rate and then recover over the rest interval after losing breath. As it progresses, the training will help to lower the resting heart rate which also lower the risk of suffering from a heart condition especially hypertension or cardiac failure.
As mentioned, HIIT also helps in lowering blood pressure and also reduce arterial stiffness. The high intensity interval training also improves endothelial function which is the ability of the arteries to dilate better. Good endothelial function is crucial for blood pressure control and blood vessel health.
Lower Blood Sugar
HIIT can be beneficial for lowering blood sugar levels when performed over a period of at least 3 months. While it can improve the metabolism rate, it can also towards insulin resistance. Diabetic people are usually advised to exercise often to lower their blood glucose levels. Research has also shown that HIIT training can quickly improve glucose metabolism in muscles and insulin sensitivity for type 2 diabetics.
When muscles are stimulated during HIIT training, it will draw glucose from the blood stream to be burned which reduces the glucose concentrations. It works similarly regardless of the presence of insulin. Thus, HIIT can also work for people with type 1 diabetes.
Improve Metabolism
High intensity interval training gives a result of increasing the metabolic rate. The effects of this rate can be sustained for up to 48 hours after a HIIT workout. Thus, you will continue to burn fat even after you have completed your training.
As compared to jogging or running, HIIT can push the metabolic rate faster and higher. A study showed that a 2-minutes high intensity interval training increased metabolism for 24 hours as compared to 30 minutes of jogging for the same effect.
No Equipment & Lengthy Time
HIIT training does not require any fanciful equipment and can be done anywhere in the comfort of your home or an open space. There is simply no excuse for not having sufficient time to do a workout. Workouts are usually quick and short, and at the most lasting no more than 30 minutes.
The benefit of savings from costly equipment and travelling to a specific place for workout can be used elsewhere for other purposes. And nothing beats the savings of time.
Customizable Workouts
The good thing about HIIT is that it can be customized to individual level and skills. The use of equipment i.e. weights or machines can be minimal to suit each preference. The basic workout involved may use just body weights as a catalyst. The objective is to get your heart rate elevated and to maintain it at that level.
You can choose any kind of exercises that will raise your heart rate and create a workout interval training based on them. The beauty of HIIT is that you get to change your exercises for every session so that you would not get bored or tired from doing the same thing over and over again.
Conclusion
HIIT workout can be fun and interesting if you do it the proper way and regulate the type of exercises to be done in the sessions. Proper planning and the type of exercises used can reduce fats and improve overall health. It can also be a good challenge for beginners who want to see changes in their lifestyle and improvements to their body well-being. For the advanced and veterans, it can be a game-changer add-on to their regular workouts.
If you have a hectic working lifestyle and are unable to get time off to do regular exercises, HIIT would be the most efficient training for you. It is more effective than a regular workout and the results are more noticeable in a shorter period of time.
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