There are many benefits of HIIT, also known as High-Intensity Interval Training, which can be a great workout for busy people. Research has shown that a 15-minute interval training session with Apex Performance three times per week can make you more progress than if you just run for an hour. You can find more information on the differences between steady-state cardio and HIIT by reading the blog below.
What Is HIIT? What are the benefits of HIIT?
Make sure to stretch before this! HIIT is a type of workout that alternates between high-intensity bursts of high-intensity intervals with fixed periods of moderate to low-intensity intervals or complete rest. Because the intensity of HIIT is higher, it’s more effective than regular cardio. You can increase your aerobic endurance and burn more fat. You’ll be out of breath for sure with HIIT!
Two groups were involved in an eight-week study as part of a 2001 study at East Tennessee State University. One group did HIIT, the other a steady-state exercise program. HIIT was the more effective fat-burner, with subjects losing 2% of their body fat during the experiment. Those who followed the steady diet lost no bodyweight.
1. Healthier Heart
Regular workouts don’t always reach the anaerobic zones, which is a zone where your heartbeat exceeds 80%-90% of its maximum rate (MHR). You can achieve that zone with HIIT by putting all your energy into it for a brief time.
“Aerobic and cardiovascular training is designed to build a healthier heart, circulatory system,” states Howard Knuttgen. He is a former president of the American College of Sports Medicine and a research associate in physical medicine at Harvard’s Spaulding Rehabilitation Hospital. A good aerobic program is essential for good health.
2. Burns More Fat
Jeffrey W. King, East Tennessee State University, found that HIIT can increase the resting metabolic rate over the next 24 hours. You will burn more calories while exercising, and your body’s repair process kicks into high gear due to the intense and unilateral exercise. This means that you will burn more calories and fat long-term after a HIIT exercise than if you do a steady workout.
3. No Equipment Required
HIIT doesn’t require expensive equipment. To increase your heart rate quickly, you don’t need to do anything strenuous like lunges or squats, fast feet, or high knees. HIIT can be made less efficient by equipment such as weights. The main focus should not be on your muscles but on your heart.
4. Muscle Won’t Go AWOL
Anyone who has ever tried to lose weight without losing muscle mass knows this. Regular cardio is an important tool in fat loss. However, it should not be the only exercise.
Recent studies compared HIIT versus regular exercise in terms of body fat and muscle metabolic rate. The results revealed that HIIT was more effective at fat loss than regular exercise. The study also found that HIIT exercise helped build muscle while steady-state exercises actually made it less. HIIT not only burns more fat in a shorter time but also builds more muscle and improves metabolic functions.
5. Your Metabolism Can Be Increased
Your human growth hormone (HGH), can be increased by HIIT. This is in addition to the increased fat burning and muscle retention. It can also increase your exercise time by up to 24 hours. The pituitary gland naturally produces the human growth hormone, which is vital for cell regeneration, increasing caloric burn and growth.
Because they are so effective at gaining muscle and increasing heart health, HIIT workouts have been growing in popularity. To see if the intensity can withstand, contact us to take an actual class and to find out what the benefits of HIIT are for yourself. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance!