A dedicated fitness routine is crucial for good overall health unless you have a physically demanding job. Despite knowing that physical activity is healthy, approximately 20% of people worldwide do not get enough physical activity each day. In the United States alone, it is estimated that approximately 80% of people do not engage in physical activity.
Many people think that they do not have much time to exercise. If you are one of those, maybe it’s time to try high-intensity interval training (HIIT).
Let’s talk about what high-intensity interval training is, what it involves, and what are its benefits.
What Is High-Intensity Interval Training (HIIT)?
High-intensity interval training is the most time-efficient way to exercise. It involves short bursts of intense exercise that are alternated with low-intensity recovery. A typical duration of high-intensity interval training is between 10 to 30 minutes. Despite the short duration, HIIT workout produces health benefits similar to twice as much moderate-intensity exercise.
What Does It Involve?
The activities performed during high-intensity interval training vary but commonly include biking, jumping rope, sprinting, or other bodyweight exercises.
For example, as a HIIT workout, you may ride a stationary bike with high resistance as fast as possible for 30 seconds, followed by several minutes of easy and slow cycling with low resistance. This would be considered as one repetition, and you would typically complete four to six repetitions of the same workout.
Benefits Of High-Intensity Interval Training
High-intensity interval training provides the benefits of longer-duration exercise in a much shorter time. The most common benefits of HIIT are as follows:
It Can Burn a Lot of Calories in a Short Amount of Time
HIIT workouts burn calories quickly. A study has found that HIIT workout burns approximately 25 to 30% more calories than other forms of exercise such as weight training, running, and biking. During the study, participants performed HIIT workouts for only one-third of the time that running and biking groups were.
It was concluded that this workout may help you burn more calories than traditional exercise like running, cycling, etc., or burn the same number of calories in a shorter amount of time.
It Keeps Metabolic Rate Higher for Hours After Exercise
High-intensity interval training keeps burning calories even when you are done performing a particular physical activity or exercise. Researchers have found that HIIT can increase your metabolic rate for hours, even after exercise. It was also found that these workouts could shift the body’s metabolism toward using fats for energy rather than carbohydrates.
It Helps You Lose Fat
Studies have found that traditional moderate-intensity exercises and HIIT can significantly reduce body fat and waste circumstances. Several studies have also indicated that HIIT can reduce body fat despite relatively short exercise time and is especially effective to lose fat in people who are obese or overweight.
It Help Gain Muscle Mass
HIIT can not only help you lose fat but also increase muscle mass. This increase in muscle mass is more prominent in muscles being used the most during exercise, such as muscles of the legs and trunk. Moreover, this increase in muscle mass is more likely to occur in less active people.
It Improved Oxygen Consumption and Reduce Heart Rate and Blood Pressure
HIIT care not only helps with your fitness but also improves your health. It can significantly increase the consumption of oxygen as well as reduce heart rate and blood pressure in people with obesity and overweight.
Some researchers have also found that high-intensity interval training may even reduce blood pressure more than the most commonly recommended moderate-intensity exercises.
Fitness Training in San Antonio
If you are searching for a fitness solution specifically designed for your unique needs, our Fitcoaches at Koko FitClub San Antonio – Alamo Heights have you covered. We offer individualized coaching with every workout, Koko cardio 15-minute HIIT cardio training, Koko smart-training 30-minute strength conditioning, Koko X1:1 functional training, and a personalized nutritional program. Our coaches also provide tips on your form and motivation to stay on track to reach your fitness goals.
To get started with us, schedule your visit by calling us at (210) 560-3044 or using our convenient online appointment request form