The world was changed when HIIT took the stage and many pounds were lost due to his structured training regime. The whole concept of HIIT follows the guidelines of a full body workout scheduled between sessions of high intensity exercise. It’s a challenging, strenuous workout that will get you to your maximum endurance threshold in a short amount of time and produce amazing results.
The main basic principles for HIIT training consist of tough and intense training cycles that are about a minute long, followed by a 1 to 2 minute recovery time, depending on the intensity of the first workout. As you gradually introduce more challenging exercises, you will also need to make certain adjustments to your work-to-rest ratio. If your work-to-rest ratio was 3: 1 in the beginning, you should be able to achieve a 1: 1 ratio with consistent and gradual implementation of harder exercises.
Monitoring your heart rate at all times during a HIIT workout is crucial for maximum effectiveness. If you go through the high intensity interval session, your heart rate should be at 85 percent of its final range.
HIIT offers numerous benefits, starting with an increased metabolic rate, optimal muscle building, fat burning, a faster calorie burning process etc. But this is only the beginning. The benefits of HIIT training are numerous and will be experienced over time.
1. Optimal efficiency
HIIT offers the best results when it comes to the ratio of efficiency to time, for example when compared to the long time it takes to do a constant pace of cardio exercise. With HIIT, you’ll get the same results in just a fraction of that time. HIIT enables results on both aerobic and anaerobic fronts, while cardio exercise only affects aerobic performance.
Hence, HIIT is a better option for a full body workout as it offers the benefits of aerobic performance (high oxygen consumption) while your body becomes stronger and muscle builder from the anaerobic exercise.
2. Weight loss and fat burning
Burning fat requires oxygen. The more oxygen that gets into the body, the more fat is burned. As we mentioned earlier HIIT increases the body’s need for oxygenThis is the main driver behind the fat burning process.
Even after you exercise, your body continues to burn fat due to its post-exercise oxygen consumption (EPOC). The best thing about this “after-burn” effect is that the body can continue to burn fat for a day or in some cases two days after intense exercise.
3. Muscle maintenance, fat loss
One of the many benefits of HIIT is the increased production of the human growth hormone (HGH) This improves your general health, strength and endurance. Or in simple terms, your body can build muscle faster and more efficiently while losing fat at the same time. This is amazing when you consider the harmful effects on the body of going through certain eating habits that cause the body to lose muscle along with the fat.
According to the studies examining the effects of HIIT, it was concluded that even in their post-recovery phase, HIIT practitioners produced 450 percent more HGH, giving them optimal results in building muscle and losing fat.
4. Better metabolic performance
The “after-burn” effect causes your metabolism to increase and remain at an optimal level even after two days, so that your body can burn fat and calories even after training.
According to numerous research studies on the effects of HIIT, it has been found that anaerobic exercises included in this particular exercise program cause an increased basal metabolic rate (BMR), which measures the amount of energy expended at recovery time in kJ per hour per kg of body mass.
5. Perseverance and perseverance
To achieve the maximum it takes strong willpower and psychological skills, which not everyone has. During intense exercise, HIIT practitioners experience a “cannot breathe” condition and a feeling that their heart may explode from their chest.
Rest assured, HIIT training is good for your heart. A 2006 study found that shortly after eight weeks of HIIT training, participants were able to ride bicycles twice as long as before the analysis. As mentioned above, HIIT targets both aerobic and anaerobic metabolic systems, resulting in optimal body outcomes.