Any workout that shuffles between sessions of extreme activity and sessions of lesser intense activity or even absolute rest is known as High-intensity interval training (HIIT). It takes your heart rate to your peak heart rate, which might last for around a few seconds to a few minutes. After that is the cooling period, during which you work out with less intensity. This keeps on repeating for a few cycles.
If we break down HIIT, it usually has a warm-up period followed by a number of repetitions of the extreme intensity exercise. It is then tailed by a medium intensity session and then finally a period to cool down. For high-intensity exercise, one is required to muster all the strength one can acquire whereas the medium intensity exercise is to be done with 50% intensity.
According to a lot of hardcore HIIT fans, if one is not training with HIIT then they are wasting their time. However, the most interesting thing about HIIT is that, even after you are done with the day’s exercise, you still keep on burning fat: It’s a 24-hour process. This is due to the fact that your body is unable to provide sufficient oxygen to the muscles during your workout session, and in order to get back to normal, this oxygen must be provided post-workout. A usual HIIT session lasts from 4 to 30 minutes. It is better to use a clock, so that you can keep track of your time and intensity.
HIIT is more fun than regular steady intensity exercise sessions. Therefore, it is more likely to make you stick to your regime. Scientific studies have also found that HIIT increases your endurance which will eventually improve your health by improving your blood pressure and increasing the count of mitochondria in your blood. All of these and more in half the time of a low-intensity steady exercise! Need I say more?
The HIIT for is terrific for burning fat. The interval training can be done with various kinds of exercises, such as, sprinting, rope-skipping, the treadmill, the stationary bike, etc. It doesn’t require you to do fancy exercises like professional athletes or bodybuilders. The main idea is to you push your heartbeat to a higher level during the high-intensity sessions, and then during lower intensity levels, you lower its pace.
For people who are just starting out, it is suggested that you start with only one HIIT training workout every week along with your steady workout sessions so that your body can adapt to this particular way of a workout. As you grow more used to it, you can increase it to two HIIT sessions each week, gradually making it more challenging.
But the HIIT workouts have their limits. Professional athletes are so well adjusted to the intense training that they can bear the shock from HIIT. Their muscle cells also don’t react the way it does for the general people. But for the people who are recreational athletes, it has a major effect.
If you don’t like working out much and happen to get demotivated very often, the interval training could be a nice way of achieving what you have always desired.