The term ‘high-intensity interval training’ (HIIT) describes any workout which alternates between intensive bursts of activity in addition to fixed periods of less-intense activity or even complete rest. The cardio as well as power exercises are constantly performed non-stop. That type of training is an interval owing to the rotation of the exercises. Continuous exercising makes it extremely intense.
Beginners are able to take a short break between circuits which should be no more than between 10 and 20 seconds. For instance, a good beginner workout is running as fast as you are able to for one minute and then walking for an additional two minutes. Repeat that three-minute interval five times for a 15-minute, fat-burning workout. It may sound too simple in order to be effective however science suggests the workout style is worthwhile.
What Is The Science Behind HIIT?
HIIT workouts move your body from periods of aerobic activity to cycles of anaerobic activity:
- When your body is experiencing “aerobic mode,” your body is utilising oxygen.
- When your body is experiencing “anaerobic mode,” your body is using its stored energy instead of oxygen.
The theory underlying why the shift from aerobic to anaerobic mode works well is that HIIT is responsible for training your body to process oxygen more effectively. After a HIIT workout, your body continues to burn calories owing to an increased resting metabolism. This higher increased resting metabolic rate can help with weight loss and build stronger muscles with less time spent at the gym.
What Are The Benefits Of HIIT?
Not only do you burn more calories in a HIIT workout – as opposed to – steady-state cardio however the effect of all that intensive exertion kicks your body’s repair cycle into hyperdrive. This means that you will have the ability to burn more fat as well as calories in the 24 hours after a HIIT routine as opposed to what you would do after, for instance, a steady-pace run. So if you’re looking to get out of a morning jog with your roommate, just tell them all about this benefit of HIIT!
Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace.
There are loads of benefits to HIIT workouts, which we haven’t listed in this article. There’s another form of exercise – called functional training – which will kick your workout routine into overdrive. Discover all that there is to find out about HIIT and Functional Training with our HIIT and Functional Trainer Course. Follow this link to read more.