Hiit(High-Intensity Interval Training): What Is It?

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HIIT(High-Intensity Interval Training): What is it?


By Team Muscletrail
22 February, 2023

If you have been involved with gym and fitness for quite some time, then you must have heard the word HIIT or high-intensity interval training. It is a challenging workout as it is capable of taking your cardio workout to the next level, as you are able to push your pace out of your comfort zone. 

HIITs can be used along with any type of cardio workout, be it running, using a stair climbing machine, jumping rope, or rowing. In this high-intensity interval training method, you will work up a sweat fast, working at a highly intense level and then backing off for a slower recovery period, followed by yet another round of high intensity. 

The HIIT strategy can save you a lot of your time as you won’t have to work out for longer durations as long as you are able to keep a steady pace. In this kind of strategy, you are going to lose weight and build muscle mass, and it will definitely help you boost your metabolism. 

What adds more to the value of this workout is the fact that your body will continue to burn calories even after 2 hours of the completion of your workout. 

What Exactly is HIIT?

HIIT can be considered a type of interval training exercise as it incorporates various rounds that are performed alternately between several minutes of moments that are of incredibly high intensity. This facilitates a significant increase in the heart rate to around 80% of one’s maximum heart rate, followed by short periods of lower-intensity movements. 

In this type of strategy, body weight can be utilized as the major form of resistance so that you don’t require any additional equipment. What adds more to the key takeaway of HIITs is the fact that they don’t require a large space, making this format ideal for a home workout. 

One of the most significant advantages of HIIT is that you can attain maximal health benefits in a shorter duration. You must note that HIIT is a broad term that is used for workouts involving short periods of high-intensity exercise alternated with recovery periods. 


Knowing More About HIITs

HIIT involves short bursts of exercises that are of great intensity alternated with low-intensity recovery periods. Well, you must note that the duration of a HIIT workout is 10-30 minutes in duration. Irrespective of how short the duration of the workout is, it can facilitate the production of health benefits that are similar to twice as a moderate-intensity exercise for longer durations. 

The particular amount of time you work out and recover will differ on the basis of the activity you choose and with what intensity you are exercising. Irrespective of how you choose to implement this strategy, high-intensity intervals are required to involve short periods of vigorous workouts that make your heart rate speed up. 

The benefits of HIIT do not only involve that of the longer-duration exercise, but there are several unique health benefits too. 

Benefits of HIIT

HIIT can help in burning a lot of calories that too in a shorter duration, and they are of really shorter duration as compared to traditional exercise sessions. Following the completion of HIIT exercise, your metabolic rate is higher for hours. There have been several studies that showcased the impressive abilities of HIIT to increase your metabolism following exercises. 

In addition to this, it should be noted that HIIT can help you lose fat and is proven to be highly effective for fat loss in people with overweight and obese. What’s more? HIIT could help in increasing muscle mass in certain people. However, there is no denying that weight training continues to be the gold-standard form of exercise in order to elevate muscle mass. 

The benefits of HIIT don’t end here, as there have been studies that suggest HIIT can facilitate an improvement in oxygen consumption by your body. Along with this, HIIT can reduce heart rate and blood pressure in people who are overweight and obese.

There has been another revelation that suggests that HIIT programs lasting less than 12 weeks can help in the reduction of blood sugar. Well, this indicates that high-intensity exercises are specifically beneficial for those at a high risk of type 2 diabetes.

Summing Up 

HIIT is certainly a very efficient way to exercise and might help you burn more calories than you would be able to with other forms of exercise. These advantages involve the reduction in body fat, blood pressure, and heart rate. HIIT might also help in lowering blood sugar while improving insulin sensitivity. 

All participants that are new to HIIT should prefer to choose a program that is accompanied by an exercise professional. 

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