I don't have time! This is the word we hear a lot and is one of the most important reasons for not exercising, as many traditional workouts require a commitment of more than about an hour, so  high-intensity interval training or HIIT challenges this barrier by incorporating an effective exercise in half this time.

In our time-constrained culture,  HIIT has been  in  the top 10 fitness trends since 2014 according to a survey by the American College of Sports Medicine.

In about 30 minutes it is a complete exercise that combines aerobic training and strength (resistance) training in order to achieve  similar benefits to a longer exercise where the intensity is strong.

You may have heard the word HIIT or high-intensity interval training coming up in the gym or in your favorite workout app  , but it's perfectly fine if you're still not sure what HIIT workout actually  does or how HIIT workouts are  useful. 

Read on to learn more about what HIIT refers to  , what specifically is HIIT, and some  of the amazing benefits you'll get from practicing HIIT.

What is HIIT Interval Training?

 HIIT (known as  High-Intensity Interval Training) is a form of exercise, a popular and  highly effective form  of cardiovascular exercise, HIIT involves  short periods of intense physical activity  followed by short periods of rest or low-intensity exercise.

The workout plan with HIIT is  to  mix short, repetitive bursts of high-intensity exercise  during exercise, where  the focus is  on changing the intensity level during exercise, this may mean moving from low to medium intensity or from medium to high, and then retreating before starting again.

It's a type of intermittent exercise, which involves several rounds alternating between several minutes of high-intensity movements to significantly increase your heart rate to at least 80% of your maximum heart rate, followed by short periods of less intense movements.

Interval training was first introduced in the fifties as a high-intensity form called sprint interval training, which reached a maximum heart rate of 100% and was used to improve the performance of elite Olympic athletes.

The duration of an intense  exercise can range  from 45 seconds to a few minutes, then people rest or do a simple exercise for a similar amount of time before repeating the sequence,  the entire HIIT workout may take  as short  as 15-20 minutes, but it provides a wide range of benefits, it can make its short duration a practical and effective option Very for people who find it difficult to stick to longer sessions.

How does HIIT Interval Training Work?

As you can see from the name, HIIT is a challenge, it takes your cardio to another level, pushing your pace out of your comfort zone.

You can use HIIT with any type of cardio workout, whether it's running, climbing ladders, rowing or jumping rope.

You will sweat quickly, work at a very intense level and then retreat for a slower recovery period, followed by another round of high intensity, this strategy  can save you time, you do not have to exercise as long as you maintain a steady pace.

You will lose weight, build muscle, boost your metabolism, and in addition to having a post-workout reward, your body will burn calories for  about two hours after exercise.

What should you know about HIIT Interval Training?

• It's a free  exercise that doesn't require equipment unless you plan to work out on cardio equipment such as a treadmill or stair climber, or with a weight set.
• It's good for beginners, as you can start slowly with only 3 to 4 speed intervals, and then increase the speed as you get better.
• You can train outdoors, such as jogging or cycling outdoors, you can also try chasing your dog for a quick while.
• Or you can train at home, which is a great workout to use on a treadmill or stationary bike, or you can do weightlifting intervals at home.

Tips for getting started with HIIT interval training

Are you ready to enter the world  of HIIT, here are some things to keep in mind to increase the odds  of committing to HIIT  or any exercise:

1.  Start slowly and look forward to intensifying your workouts while building strength and endurance, by increasing time or more challenging movements, especially if you're new to exercise.
2. If  you're new to HIIT,  consider starting with some types of exercise you already know and enjoy, for example if you bike every week, try adding some HIIT to your regular trips.
3. Add a variety of different exercises and try HIIT in different places once you become a regular part of your routine.
4. Perform HIIT exercises in a place that is convenient and/or fun for you, at any time of the day when you feel energized and ready to move.
5. Set aside specific times to make HIIT part of your weekly routine and mark it on your calendar, only once or twice a week and rest for at least periods of activity during each workout, then over time you can increase the number of days, periods or different types of movements.
6. Warming up is always one of the main advantages of high-intensity interval training, which is the limited amount of time it takes, but that doesn't mean you should skip the warm-up, spend a few minutes stretching to prepare your muscles to make your workout more effective.
7. Try to exercise with friends or family members to get motivation, everything is better with a friend and this includes high-intensity interval training (HIIT), as people are often more effective in performing their exercises if they do it with someone.
8. Many  apps like the Pop Fit Max app can help you  create a program that helps you train and even serve as a timer for you while performing your workout.
9. Using an app or magazine can help you keep track of  your progress in training, it can  be very motivating to look at where you have been versus where you are today and see progress.
10. Don't be afraid to push yourself, effort brings results, exercise tends to be more effective when it's difficult, and the beauty of high-intensity interval training is that those difficult moments can be limited to about 20 seconds.

 

How to do HIIT interval training

A useful HIIT session can last  up to 10 minutes, plus time to warm up and rest, twenty to 30 minutes is the duration of the  exercise as a whole, and HIIT exercises rarely extend  for more than an hour.

Although there are likely to be HIIT classes  on display at the local gym, there are no places or equipment necessary for this type of training.

People can use their preferred exercise form  during exercise periods, they may want to ride a bike, jog or use a jump rope, and if a person uses exercise equipment, they can increase resistance to increase intensity and then decrease it again during the rest period.

 Aerobic exercise is  a type of exercise that can raise your heart rate quickly, and it fits well with HIIT, and possible activities include  :

• Running both outdoors and on a treadmill.
• Brisk walking anywhere that suits you best.
• Riding a  bicycle or stationary bike.
• Climb the stairs on a machine or in your home.
• Rowing on a machine or waterway.
• Aerobic and bodyweight exercises such as jumping, squats, and others.

How often you exercise HIIT depends  on  your intensity level, but two to three days a week is a good goal.

Let's think of it as a series of small challenges, for example our 25-minute HIIT exercise  is as follows:

• Warm up for 5 minutes.
•  15-minute HIIT course.
• Intense workout for 15 seconds.
• Rest 10 seconds.
• Intense workout for 15 seconds.
• Rest 20 seconds.
• Intense workout for 15 seconds.
• Rest 30 seconds.
• Intense workout for 15 seconds.
• Rest 40 seconds.
• Intense workout for 15 seconds.
• Rest 50 seconds.
• Repeat this circle three more times.
• 5-minute stretching session for cooling.

People can stop exercising at breaks or switch to light exercise, such as walking or slow biking.

Benefits of High Intensity Interval Training (HIIT)

HIIT is  a  well-thought-out form of exercise, showing benefits for  a range of medical conditions across a wide age range, from teens to  the elderly, although initially applied to athletes to improve their performance, it is now included  as a potential exercise option for individuals with chronic illnesses that can help improve their physical performance, exercise, and quality of life.

Research suggests that high-intensity interval training  (HIIT)  may be better than medium-intensity exercise in order to increase health outcomes, and here are several benefits of incorporating HIIT into your fitness regimen:

 

1. Mobility Aid: A 2018 study found that  the HIIT cycling program  helped adults with knee arthritis, with greater improvement in physical function compared to a moderate-intensity continuous cycling program.
2. Reduce body fat percentage: According to a 2012 study, high-intensity interval training may reduce body fat more than more consistent types of exercise, such as jogging.

This may  be due to the release of hormones such as epinephrine and growth hormone that promote fat breakdown, in response to the high intensity of exercise achieved. 

The total amount of exercise appears to have a stronger fat-lowering effect than the intensity of exercise.

3. Obesity control:  The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend 300  minutes of moderate-intensity exercise a week for good weight loss, and even longer periods for additional weight loss.

The majority of adults do not meet these guidelines, with time constraints cited as a major barrier, so  shorter HIIT exercises have been considered  a potential formula to help individuals achieve recommended fitness goals, as research has found that compliance rates are high and enjoyable with HIIT formats.

4. Burn calories: Studies also show that shorter, more intense periods of exercise can burn more calories  than slow, steady exercise.
5. Boost your metabolism:  Your metabolic rate stays  high  for hours after exercise, and this helps burn calories long after you finish your workout.
6.  Improve cardiovascular health: Researchers have found that  pumping blood  during  exercise more aggressively on a regular basis can help reduce high blood pressure if you are obese or carry a few extra pounds, and high-intensity interval training (HIIT)  may help improve heart health in healthy people. As well as in people with cardiovascular diseases, it helps them complete the exercise and achieve greater stimulation of the heart.

It may also help improve metrics of metabolic health, including blood pressure, blood sugar levels and cholesterol.

7. Improving the severity of lung disease: High-intensity interval training  helps improve aerobic endurance and reduce shortness  of breath in people with chronic obstructive  pulmonary disease (COPD), and the training has also shown functional improvements for less breathing difficulties during activities of daily living, increased functional ability, reduced fatigue, and improved quality of life.
8. Lowering blood sugar: HIIT should only be performed  on people with diabetes who have well-controlled blood sugar levels, as this training has been found to be more effective in reducing fasting blood glucose, hemoglobin and fat mass, and improves insulin resistance in people with type 2 diabetes, making it an ideal choice for those with diabetes.
9. Improving mental health: Although all exercise may benefit mental health, HIIT training  may be  particularly beneficial, as it can provide a range of benefits for people with mental illnesses, including reducing the severity of depression.
10. Time-effectiveness: One of the most common barriers is lack of time, despite the benefits of exercise, not everyone is keen or able to commit to regular sessions, so HIIT  is an effective way to exercise, and therefore may be a good option for people who find it difficult to include physical activity in their busy schedule.

According to a 2014 study, sticking  to just 30 minutes three times a week can be beneficial.

The researchers found that each of these 30-minute sessions should include only 10 minutes of intense exercise for a person to get  the following benefits:

• Improve heart and lung health.
•  Improve metabolic health, which includes cholesterol levels and blood pressure.
• Increase the supply  of oxygen to the muscles.
• Improve exercise tolerance, which is how well the heart responds to exercise.

The researchers saw these benefits after only a few weeks in both healthy participants and those with heart  and metabolic disease.

Adults should also aim for 150 to 300 minutes of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, according to recommendations from the U.S. Department of Health and Human Services, and HIIT  can help you achieve this goal and stay healthy.

Is high-intensity interval training safe?

HIIT exercises should be  tailored to an individual's fitness level and medical condition, and research has generally found that high-intensity interval training (HIIT) is a safe and enjoyable exercise for  a range of ages and medical conditions, and all new HIIT participants should  choose a program that is facilitated by an exercise professional.

As mentioned earlier,  high-intensity interval training  can help relieve symptoms of chronic diseases such as heart disease and various types of arthritis, however it is best to talk to your doctor before starting this training regimen, as he can help you set guidelines for exercising safely and successfully, so that the goal is to develop a training program that you can do consistently in order to see the potential benefits.

Finally, many people may find that they do not adhere to the recommended 150 minutes of moderate exercise each week, there can be a variety of reasons, so HIIT  is an effective exercise option to increase endurance and strength in those who have limited time to exercise, but if you exercise regularly, HIIT is a great alternative to your routine, in addition, this training Stimulates the flow of endorphins that make you feel happy.

You need  great motivation and physical stamina to push yourself to the limits, and if you are not used to this type of training, your muscles and joints may pay the price through sprains and strains.

As we mentioned earlier in the article there are many benefits behind high-intensity interval training including the ability to change your exercise routine and avoid the boredom associated with completing the same routine, this training is also an effective way to make the most of your workout in a shorter period of time and push yourself through new challenges that will improve fitness and energy levels. In general, share with us the comments if you have tried this type of training before or is it new to you and what do you think of it.

Frequently Asked Questions

• Is HIIT interval training good for me if I have a health condition?

Although we have mentioned to you  the benefits of high-intensity interval training, you should consult your doctor first to assess your health condition.

Getting and staying fit is part of managing conditions like diabetes, high blood pressure, high cholesterol or heart disease, and HIIT  training is a great way to lose weight and boost your overall health.

But  this exercise imposes great demands on your heart, so you should check with your doctor to see if high-intensity training (HIIT) is right for you, and you should also start slowly, doing it at a few intervals for a short period of time.

If you are pregnant and have had HITT training before pregnancy, and you do not have any other medical problems, it may be a safe option for you during  the first trimester, but consult your doctor first.

• What to eat after hit workouts?

Eat during the two hours after  the end of the workout to help the muscles recover, and it is recommended to eat foods rich in protein and carbohydrates, such as: milk, fruits, vegetables, low-fat milk, and eat snacks between main meals.

• Are hit workouts the same as cardio?

 The difference between hit and cardio exercises lies in the high intensity of the hit exercises compared to the intensity of cardio exercises, and a person can practice all cardio exercises without exception as hit exercises when their intensity increases, according to Webmd.

Sources

Webmd

Medicalnewstoday

Harvard.edu

Health.clevelandclinic