High-intensity interval training is defined as intense physical activity, which is short and paired with quick intervals. This training initiates hike in metabolism, which helps to burn calories even 48 hrs to 72 hours. To understand HIIT fully, we need to understand the concept of metabolism; it is a necessary process converting food into energy. During metabolism, calories in food are combined with oxygen to release energy which body utilizes to function, thus higher the metabolic rate means a higher percentage of food is converted into energy and less into stored fat.
If your objective is to maximize fat and calorie burn, then high-intensity training is your solution as usual exercises are done at a steady heart rate, which does not burn as many calories as compared to HIIT. This training involves the function of the heart at 80% to 95% of person’s estimated maximum heart rate, which means how many numbers of times your heart can beat per minute without over exhausting yourself. During recovery period is generally performed at a rate of 40% to 50% of maximum heart rate and time of same will be equal to or slightly less than high intensity.
High-intensity interval training can be adapted as per the level of fitness and medical conditions of individuals. Different methods of exercises like cycling can perform this workout, walking, running, swimming, strength training, etc. HIIT helps you to burn more calories during the workout and also post workout when the body is in resting phase once the exercise is over oxygen consumption of body spikes and also increases energy expenditure.
Usually, HIIT workouts are much more exhausting as compared to regular exercise. Thus it also requires a higher recovery period. If you are a beginner, then you can start with just one session per week, once you are well acquainted with this workout, you can up your challenge by increasing the intensity of exercise. HIIT should never be done back to back day.
It is always better to get your session drafted by a trained professional though if you do not have access to a trainer, then you can follow some simple guidelines to design your HIIT session. Following are some norms which should be followed while creating the same.
– Intervals should be performed at more than 80% of estimated maximum heart rate. It is also simple to understand what your maximum heart rate capacity is. Subtract your age from 220, this is your maximum heart rate, for an example if your age is 25 then maximum heart rate is 220-25, i.e., 195, so if you have just started HIIT, then you can start at 156 which is 80% of 195. You should have a Heart rate watch to keep a tab on your current heart rate.
– Calculate 40% to 50% of maximum heart rate, and this should be your recovery period heart rate.
– Recovery and workout can be in the ratio of 1:1, which means that if exercise is for 3 minutes, then recovery should be 3 minutes as well. This process can be repeated 4-5 times.
Following this, you can initiate a HIIT workout to boost calorie burning.
If you are following a regular exercise routine or not even doing any workout, you might have experienced hitting a plateau in terms of losing weight and burning fat then you can surely give HIIT a try as it is scientifically proven to burn more calories and that too even during rest. The most important reason to choose the HIIT is that you burn fat even when you stopped the training. There are several benefits of HIIT and that too, especially for beginners, these benefits are outlined below.
1. You will keep burning the calories for hours
HIIT helps you to burn calories during and after the workout as compared to continuous aerobic training. This is due to Excess Post Exercise Oxygen Consumption. You can burn up to 50% more fat as compared to regular steady state cardio workout. If you follow HIIT training, then you burn more calories for two hours after exercise, adding to the higher caloric burn.
The total calories burned is higher in EPOC rather than continuous exercise.
2. It is more efficient
You are already aware that all workout is more valuable than any other kind. According to a study person who did 40-60 minutes of cycling at 65% of their max five times a week.
3. HIIT is great for heart
Flexibility is not only when it comes to touching your toes. This training is beneficial to your heart also. HIIT training increases the elasticity and flexibility of veins and arteries better than when you are doing aerobic exercise. It makes your heart healthy and gives a fit and beautiful body.
4. Strengthen your cardiovascular activity and also boost your endurance
HIIT workouts push your heart rate and oxygen. The person doing HIIT strengthen and improve your heart and oxygen intake. You will feel the increment in VO2 Max in the body. VO2 is the amount of oxygen, and a person can use per kg of body weight.
5. Helps in improving the blood circulations and fights with type 2 diabetes symptoms
According to a study, HIIT helps blood flow and blood vessel dilation. It is beneficial to those who are suffering from type 2 diabetes, and it is useful for blood flow improvements. Researchers find out that persons who are following HIIT in their daily routine have better-managed glucose as compared to those who do exercise with a usual steady-state workout.
These are the benefits of following the HIIT training. It is essential to consult your doctor and take the opinion if you have never done any high-density training before in life. HIIT workouts are one of the best for the cardiovascular activities that anyone can do. It includes a short time of high-intensity exercises and repeated for about 20-30 minutes. If you work full time, then this training is very beneficial to you for losing weight.