What is HIIT Training, and how does it work?
HIIT, or High-Intensity Interval Training, is a technique in which a person exerts themselves for short period of time, then followed by short and sometimes active recovery periods. Above all, HIIT elevates and maintains your heart rate.
Research has shown that high-intensity exercise elicits a higher Excess Post-Exercise Oxygen Consumption (EPOC) throughout the day. This extra oxygen intake, referred to as the “afterburn effect” is what is responsible for prolonged caloric burn post-workout. Because of this, a properly formatted HIIT workout can continue to burn calories for hours after the workout has finished. In the same vein, this afterburn effect is the reason why HIIT burns more fat and calories than steady-state workouts.
Why Interval Training Works
1. It establishes endurance
Performing high-intensity training allows you to boost your endurance while executing any type of workout. We know this because the research on HIIT is ever-expanding, and a large amount of studies are finding conclusive evidence that it’s highly beneficial. In some cases up to 30 percent better than regular exercise.
2. Efficient Use of Energy
Basically, HIIT utilizes a scheme of intense-workout-then-recovery intermissions, going from high-intensity exercises to short resting durations. Through this system, your body learns to effectually utilize the energy that originates from your energy composition. Plus, HIIT aids in the elimination of toxic wastes from the muscles during your resting gaps. Even better — it teaches your lungs to breathe more efficiently.
3. Increased Metabolism
Research has also shown that HIIT helps increase your oxygen intake compared with a non-interval exercise routine. The extra oxygen consumed helps boost your metabolism rate from 90 minutes to 144 minutes post interval training session. When you have more oxygen, it means you can torch calories at a much quicker speed.
4. Burn fats and calories post-workout
Performing high-intensity exercises results in your body’s restoration cycle going into frenzied mode. This means that even after 24 hours of your HIIT session, your body continues to burn calories and fat. In other words: this is fantastic for weight loss and it just isn’t the case for steady-pace exercises. It’s for this reason HIIT is an integral part of our fitness regimen.
5. Eliminates fat, builds muscle
Excess cardio is a hot topic in the fitness world. Moreover, some even claim that it’s counterproductive to weight loss, HIIT proves them wrong. When used in conjunction with weight training, the pair are highly effective in enabling the body to lose fat and while gaining muscle. It is however important to note that the weight training mentioned here relies on using your own body weight instead of traditional weights.
6. It offers a challenge
Interval training provides challenges to any experienced client while also giving beginners faster means to encounter notable results. HIIT doesn’t allow you to stay in your comfort zone. For instance, there is variation in your training regimen. As a result you stay on your toes so you can continue reaping the rewards of your efforts.
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