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High Intensity Interval Training (HIIT)

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Feb 9, 2017

   7 min     

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Overview

HIIT or High-intensity interval training depicts any exercise that substitutes between extraordinary blasts of action & fixed times of less- intense movement or even total rest. For instance, a great exercise to start is running – do it as quick as you can for 1 minute & afterwards strolling/ walking for 2 minutes. Rehash this 3 minutes activity five times for 15 minutes. It is a fat-impacting exercise. It sounds too easy to possibly being effective, yet science doesn't extend reality. Read & understand below demonstrated advantages of HIIT.

Why is HIIT Powerful?

Super-effective HIIT is the perfect exercise for an occupied schedule —regardless of whether you need to get into exercise while your meal break or to get fit for a near occasion. Studies have shown that you can accomplish more development in 15 minutes of training, and those 15 minutes of training have been done only three times every week than anyone running on the treadmill for 60 minutes. And as per a recent report, only two weeks of HIIT enhance your capacity for aerobics as much as 6 to 8 weeks of endurance training.

That is not all - The best part of HIIT is that by utilizing the Tabata training strategy, you can finish a powerful HIIT exercise in only 4 minutes.

You Will Burn More Fat by performing HIIT:

Not exclusively, you burn more calories while performing HIIT exercise; however, the impact of all that strong effort boost your body's repair cycle into hyperdrive. That implies you burn more calories & fat in 24 hours after a HIIT exercise than a steady paced run.

You can build a Healthier Heart:

Many people are not accustomed to pushing into the anaerobic zone (that place where you can't inhale properly & you have a feeling that your heart is attempting to hop out of your chest). However, for this situation, extraordinary training produces outrageous outcomes. A study found that after two months of practising HIIT exercises, people could bicycle twice the length they could do before the review while keeping up a similar pace.

There is No Equipment Required in HIIT:

Jumping, running, cycling & rowing all work extraordinary for HIIT; however, you needn't bother with any equipment to complete it. High knees, quick feet, or anything plyometric like jumping lunges works similarly also to get your heart rate up fast. Rather, a few tools like dumbbells can make HIIT less compelling in light of the fact that you need the attention to be on pushing your heart to its maximum, not your biceps.

You Lose your Weight and Not Muscles:

Any individual that has been on an eating regimen realizes that it is difficult to lose fat and not muscle mass. While steady-state cardio appears to empower muscle loss, researchers demonstrate that both HIIT exercises & weight training permit dieters to save their effortful muscles while guaranteeing the vast majority of the weight loss originates from fat stores.

Your Metabolism will Increase:

Notwithstanding expanded fat burning & more muscle safeguarded, HIIT arouses the production of your HGH (human growth hormone) by up to 450% within the 24 hours after you complete your exercise. This is awesome news since HGH is accountable for the expanded caloric burn as well as moderates the ageing procedure, making you more youthful all around!

You Can Do It Anywhere

You can do it anywhere, anyplace! Since it is such a straightforward and uncomplicated idea—go at most extreme exertion for some time, take a short break & repeat. You can accommodate it to whatever time & space restrictions you have.

HIIT is Seriously Challenging

This is not at all an exercise you can do while chatting with your companion or reading a book. Since it is so short, you will have to work hard the entire time. The best part of these exercises is it offers new challenges to new exercisers & a fast approach to get the outcomes. You might be in pain; however, you certainly would not be bored or exhausted!

Disadvantages of HIIT

There are some downsides to all good news, including an increased chance of injury and suffering. This isn't a "HIIT piece," so there's no need to avoid it if it works for you. However, if you're assessing your exercise options, be aware of the hazards associated with HIIT.

Increased Injury

Complex exercise techniques, such as burpees and box jumps, are frequently included in HIIT exercises. Trainers advise that performing these exercises incorrectly can result in torn muscles and other injuries. When you combine it with high-intensity interval training (HIIT), you've got a prescription for fitness injuries.

Intense workouts also put a lot of strain on your body, which can lead to overuse problems and joint strains. If you work until it hurts, as many "fitspo" Instagrammers recommend, you'll end up with strained knees and shoulders.

HIIT workouts should be done no more than three times a week in most cases. You should also begin with the help of a competent trainer to ensure that your form is stable and accurate. This will help to prevent HIIT-related injuries.

Too much preparation required in advance

Despite the fact that publications all over the internet promise a beach body in five minutes, HIIT workouts aren't for beginners. Because of the complex movements and high demands, this type of exercise is best suited to seasoned gym-goers. If you've never done a high-intensity interval training session before, you'll need to prepare yourself with weeks of lower-intensity training.

There's also a lot of pre-and post-workout preparation to undertake. Before HIIT, do some dynamic stretching or warm-up activities to reduce the chances of pain and injury. Static stretches after an exercise can help prevent injury and relieve sore muscles. This preparation work could take as much as or more time than your five minutes of instruction.

It could get uncomfortable.

HIIT is a difficult workout. This is both its advantage and disadvantage. Many people enjoy working hard, pushing themselves to their limits, and coming out of a sweat session drained. Others, on the other hand, do not.

HIIT can be too difficult for you if you don't enjoy leaving the gym sweaty and battling to stay on your feet. The most common reason people fail to persist with HIIT is that it becomes overwhelming and uncomfortable. Those who attempt to begin HIIT without prior fitness experience are certain to encounter this.

If your credo is "pain equals gain," then HIIT is for you. If, on the other hand, "pain equals me getting out of this gym" is more your style, then HIIT isn't for you.

It doesn't involve too much time.

HIIT is frequently performed in bouts of less than twenty minutes. Tabata takes only four minutes to complete. And if you only do it three times a week, HIIT will only provide you around an hour of workout time every week.

To keep healthy, doctors recommend at least 75 minutes of intense movement every week. That means HIIT can't be your only form of exercise. While HIIT can be a terrific foundation, you'll need to supplement it with traditional cardio or workouts to get the remainder of your activity.

As a result, the short duration of HIIT workouts isn't fully beneficial. A HIIT workout is simple to incorporate into your schedule, but it will not replace your other workouts.

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Tags:  Exercise,weight loss,fitness,HIIT, workput formats, physical fitness, weight loss, pros and cons of HIIT

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Avinash Yatam
Avinash Yatam |  August 22nd, 2017

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