The 5 Incredible Benefits Of HIIT
Due to our ever demanding lifestyle, most people find it difficult to dedicate a sufficient amount of time to physical activity. It is estimated that about 30% of people worldwide don’t dedicate enough time to physical activity regularly. Now do not despair as help is at hand. There is a solution that could solve your problem so that you can still do an effective workout, even though you many not that much spare time. The solution is to do HIIT Training.
“HIIT” is an abbreviation for High-Intensity Interval Training that involves short bursts of intense exercise alternated with low-intensity recovery periods. A typical HIIT workout can range from between 10 to 30 minutes in duration.
Despite the short time frame, the benefits of HIIT Training can just as effective as a workout that is twice the length of a more moderate-intensity exercise. Some activities that can be incorporated into a HIIT Workout include sprinting, Cycling, Skipping, and bodyweight exercises such as push up’s and burpees.
So what are the benefits of HIIT?
1. Effective At Burning Body Fat With HIIT (High Intensity Interval Training)
According to a study in 2012, HIIT may aid in the decrease of body fat more efficiently than other forms of steady-state exercise, such as jogging. The study looked at the effects of HIIT on 46 overweight men, who had an average age of 25.
A section of the group took part in three 20-minute HIIT sessions, whilst the remainder to more in more steady activities. After 12 weeks, the group that took part in the HIIT exercise had a significant decrease in abdominal fat compared with those in the group that took part in steady-state physical activities which demonstrates just one of the benefits of HIIT.
Another study found that a group of people performing HIIT three times per week for 20 minutes per session lost 2 kgs of body fat in 12 weeks, without making any changes to their diet.
Perhaps more important was that they also discovered a 17% reduction in visceral fat, which fat surrounding your internal organs. Visceral fat is an indicator of high cholesterol, that that later lead to heart disease. These recent studies discovered 3 benefits of HIIT Training which explains why this is a popular training method used by Personal Trainers
2. Another benefit of HIIT (High Intensity Interval Training) is that you burn Lots of calories in a Short Space of Time
One of the major advantages of HIIT is that you can burn calories lots of calories in a short space of time
A recent study compared the number of calories burned during 30 minutes sessions of HIIT, Running, and Cycling. The research discovered that HIIT burned 25–30% more calories than the other forms of exercise.
During this study, a HIIT repetition consisted of 20 seconds of exercise at maximum intensity, followed by 40 seconds of rest. This resulted in that the group participated in HIIT, were only exercising for 1/3 of the time of the groups that were Running and Cycling.
3. The HIIT (High Intensity Interval Training) Help to Increase Your Metabolic Rate
Another major benefit of HIIT is that you can continue to burn calories after you are have finished exercising.
There have been several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise. This is often termed as the “The After Burn Effect”
HIIT can boost your metabolism so that you are burning calories for up to 24 hours after exercise. A recent study showed that just two minutes of HIIT in the form of sprints increased metabolism over 24 hours as much as 30 minutes of running. Quite impressive huh!!
4. HIIT (High Intensity Internal Training) can also Reduce Heart Rate and Blood Pressure
HIIT is not only just good for burning body fat and calories. But may also have important health benefits as well.
There is a lot of research that indicates HIIT can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure
A particular study found that 8 weeks of HIIT on a stationary bike decreased blood pressure, by the same amount as a group who participated in continuous endurance training.
In this study, the endurance training group exercised 4 times per week for 30 minutes per day, whereas the HIIT group only exercised 3 times per week for 20 minutes per day.
5. The major benefit of HIIT (High Intensity Interval Training) is that it improves mental health
Although all exercise can benefit mental health, HIIT training may be especially helpful.
A study in 2015 looked at the effects of HIIT training on people with chronic schizophrenia. The research discovered that many people with psychiatric conditions had low motivation to exercise and felt that exercise was too time-consuming.
HIIT workouts could help overcome difficulties with motivation and finding time to exercise as it tends to be much shorter than conventional exercises. The study analysed the effects of an 8-week program of HIIT workouts on people from a Psychiatric Day Care Unit.
The program consisted of exercising 3 times per week for 15 minutes per day, with 5 minutes warming up and cool down either side.
Of the 20 participants, 18 completed the program. The results showed improved mental health scores, including reduced levels of depression and social avoidance.
Summary of the benefits of HIIT (High Intensity Interval Training)
High-intensity interval Training is a very efficient way to exercise, which can help you burn more calories than you would from doing some other forms of exercise.
HIIT produces many of the health benefits that you would get in other forms of exercise but in a much shorter amount of time.
The After Burn Effect from high-intensity interval training means that you have a higher metabolic rate, which lasts for hours after exercise.
Another added benefit is that some HIIT requires no equipment, so you can do a workout at home, or in a park, and at a time that suits you best. For added support and motivation, I recommend hiring an Online Personal Trainer or an Online Fitness Coach that will ensure that you are pushed to your limits!
So to conclude, if you are short on time, but you want to keep active, then I highly recommend that you try high-intensity interval training.
I provide bespoke Online Personal Training HIIT Programs, that are designed to help you to lose body fat and to increase your metabolic rate.
For more information about my Online Personal Training Packages, please visit my Membership Page to gain insight into the various packages that are available.