There are many types of exercises that help weight loss and improve your overall health and one of them is HITT. Find all the Benefits of HIIT Exercise in this health blog.
A Flip side of the modern age:
The gifts of the modern age are not only confined to processed food impairing quality of life but also have a significant impact on our limited physical activity resulting in chronic diseases at an early age with deleterious quality of life.
Where our ancestors woke up with the sunrise and enjoyed a high quality of sleep with minimum stress contrary to that insomnia and mental health issues are prevalent nowadays like never observed in human history to this extent.
The dilemma of work and life balance:
Although many people appreciate the benefits of regular exercise, only a few manage time around it because of the demanding daily schedules. However, medical science and fitness specialists have come up with a solution in the form of HIIT (High-intensity interval training).
What is HIIT?
HIIT is defined as an exercise containing many rounds that change between several minutes/seconds of high-intensity movement to increase the heart rate to (220-Age) / minute followed by short periods of lower-intensity activities.
These exercise intervals can be achieved by different exercise regimes e.g., short bursts of high-speed hi knees, jumping jacks, running, stationary bikes, side lunges, squats, push-ups, and sit-ups.
Pros of HIIT Exercise:
Some benefits of HITT exercise are that it is a great way to rehabilitate and improve health markers on different levels without the usage of gym equipment and outdoor space.
As the main aim here is to race up the heartbeat with improvement in muscle strength, heart, lungs, and joints exercise which will result in greater functionality and also greater gains on the metabolic level.
Moreover, during the COVID-19 confinement, HIIT and MIT reduced anxiety, tension, and depression while increasing resilience, according to research.
During this format of exercise, a person switches from aerobic exercise to anaerobic which boosts good hormones like growth hormones and growth factors like BDNF. These act on brain cells to support existing nerve cells and the growth and differentiation of new brain cells.
Limitations of HIIT:
Despite the abundance of positive effects of HIIT, it is not recommended daily. Instead, two to three times a week is advisable because of its intensity. It could only be done on rest days when our body reaps most of the reward of the hard work.
A word of caution in the end, please discuss with your doctor before starting any regime of HIIT and not ignore the importance of a healthy diet and sound sleep. These two things have a compounding good effect on HIIT along with their solitary significance.
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What are the 4 types of HIIT exercises?
The four types include Tabata which is good for both new and expert athletes, Full-body HIIT which is equally good for everyone regardless of their current fitness level, HIIT with weights, and HIIT for Runners.
Are 15 minutes of HIIT a day enough?
If you put in the work and don’t waste any time, a 15-minute workout will do the trick. In high-intensity interval training (HIIT), your heart rate is sustained resulting in a high rate of calorie expenditure.
Is HIIT better than cardio?
HIIT is undoubtedly better at cutting calories and contributing to dropping unwanted pounds. Using pull-up bands, HIIT has the potential to improve both cardiovascular health and muscle tone.
How do I start HIIT at home?
Dividing the time into activity and rest intervals is the most convenient way to do HIIT at home. If you are just getting started, you can try working for 30 seconds and then resting for 30 seconds.