High Interval Intensity Training or HIIT is all the rage in the fitness world. After researching the topic and doing it myself, I am beginning to see why.
What exactly is HIIT?
“A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery and ending with a period of cool down exercise.” – Wikipedia
It’s a great way to torch fat if you are a busy person and need to maximize your use of time!
And you know what – 15-30 minutes of intervals sure beats 60 minutes of steady state cardio any day (in my book!).
Here is an example of an HIIT session:
– 5 min warmup (easy)
– 20 seconds sprinting (100% effort)
– 10 seconds walking (50% effort)
– Repeat sprinting and walking eight times
– 10 min cool down (easy)
There are a million different variations you can find on the internet and can even create your own routines!
If you are short on time and are interested in burning that fat and improving your fitness level – here are some research supported reasons why you may benefit from HIIT!
Sessions ranging anywhere from 12-30 minutes have been shown to have these impressive fitness and health benefits.
• HIIT conditions your aerobic and anaerobic systems simultaneously.
• HIIT increases the amount of calories you burn all day – compared to a steady state cardiovascular session.
• HIIT creates metabolic adaptations that teach your body to use more fat as fuel.
• HIIT limits the amount of muscle lost when eating in a caloric deficit (dieting).
• HIIT gives a natural boost to human growth hormone (HGH) which is important for optimal health, strength and vigor.
• HIIT done on a regular basis has been shown to improve insulin sensitivity.
Sounds great…but is it for you? If you are interested in obtaining the health benefits listed above while improving fitness in a short period of time then you may want to consider incorporating HIIT into your exercise regimine. However, it is important to note that it is quite taxing on the body and you may need to build into it slowly.
Until next time,