Fitness is key! For the past few years personal fitness has definitely been trending. Anyone who has ever had a fitness goal knows that it can be a long grind to reach our goals, and some fitness strategies take longer than others. Age, height, weight and other factors also play a role in how quickly you will see your results.
There are a lot of different ways to reach your fitness goals. But I think it’s safe to say that a lot of us are impatient and we want to see results as soon as possible! Thankfully, there is a way to achieve this.
HIIT (High Intensity Interval Training)
HIIT (High Intensity Interval Training) is a form of exercise with short periods of intense physical activity and alternated with less recovery time. These exercises are usually around 10 to 30 minutes and will put your body to the test. HIIT workouts involve short periods of vigorous workouts that will get your heart rate to increase.
Benefits of HIIT workouts
Helps Build Endurance: HIIT adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. This will ultimately carry on to other workouts like playing a sport, running, and many other workouts.
Reverses Muscle Decline: Once you reach a curtain age, your muscles will start to decline. This usually begins to happen after around 30 years of age. HIIT Training helps you build protein in your cells to combat this natural occurrence. In one study, older adults did 12 weeks of high-intensity aerobic interval training. They had more muscle protein content than those who did other forms of exercise.
Quick and Efficient, Burn a lot of calories: HIIT training burns 30% more calories than the other forms of exercise. HIIT training takes a quarter of the time compared to the other workout forms. You even burn calories after a workout because your metabolism stays elevated! The post metabolism spike is because of EPOC (excess post exercise consumption).
Helps your heart: In a study by exercise and sport sciences, they wanted to see if high intensity exercise was more beneficial for the heart. They compared this to low moderate intensity exercises. It was concluded that high intensity exercises is an important factor for improving cardiac function.
Improve oxygen Intake: People usually do moderate endurance training to improve oxygen consumption, for example, jogging or biking at a moderate pace. But HIIT training can improve your oxygen consumption just as much as regular endurance training but in a shorter amount of time! Jogging could take up to an hour but HIIT training is usually 15 to 30 minutes!!
How should I include this in my workout routine?
American College of Sports Medicine recommends that most adults engage in high intensity workouts for at least 20 mins a day, three days a week.
Exercise intensity is usually measured with a scale between 1 and 10. 1 is low intensity and 10 is the highest intensity. For fast results, you should perform at 8 or higher. Each set should be 30 seconds or less before your rest which is usually no higher than 1 minute.
You can balance it out with other forms of resistance exercises, 2-3 days out of the week. These workouts should consist of exercises for each muscle group.
Never forget to Stretch! It is crucial for maintaining a healthy range of motion and preventing injury. You need to complete a series a flexibility exercises for each of the major muscle groups before beginning any form of exercising!
The great thing about HIIT training is that most people use body weight for their workouts. But if you want to incorporate equipment here are a few suggestions:
ProForm Cardio HIIT Elliptical Trainer
ProForm Performance 300i Treadmill
ProForm Hybrid Trainer
There are plenty of HIIT exercise plans and workouts out there. This was just a very brief article to help you understand and get started. So goodluck and keep grinding!
Comment below your favorite form of working out! 🙂