First, let’s discuss what is HIIT in the beginning. A lot of us have heard about HIIT but don’t exactly have an idea about it. We often assign them to Run, Sprinting or others.
HIIT is High-Intensity Interval Training is a form of cardiovascular training with intense but short intervals of workout along with regular intervals of rest, this regime continues until too exhausted to continue. Any form of cardio-vascular intense exercise with intermediate periods of rest can be considered as HIIT.
These intense workouts generally last for 30 minutes, but it can fluctuate depending on person to person.
Why are HIIT Workouts Popular?
Every popular thing on this planet has to have some advantages. Same goes for HIIT. Whenever a non- exercising person talks about the reasons behind not being able to exercise, 90 out of 100 people come up with the fact that they don’t get enough time to maintain a decent fitness regime.
This is where HIIT Workout plan comes into existence. Not only does HIIT require less time (almost half) than other regular exercises but also pushes us towards the results we want to achieve. Gone are the days where every good thing required a lot of time; with HIIT exercise and interval exercise, people are able to fit exercises into their busy schedule comfortably and maintain a healthier lifestyle.
Benefits of HIIT Workout and Interval Training
According to scientists HIIT cardio workout and Interval training have proven to deliver greater improvement on both aerobic and anaerobic increases. Aerobic increase refers to endurance and anaerobic refers to power.
So, what’s wrong with the traditional way of exercising you may ask.
I would say there is nothing wrong with the traditional way but there is an improved and more efficient way to work and that too in comparatively lesser time. That way is HIIT.
Let me give you an example to clarify the differences.
Suppose you want to increase your running capability. What should you so to achieve your desired result?
The traditional way asks you to continue briskly jogging/ running for a certain period of time to notice an improvement.
On the other hand, HIIT and Interval Training requires you to take up intense but short training periods of fierce sprinting spaced with short periods of rest until you drain yourself out. The intensity required to do such intense training will increase both your endurance and power.
The most important advantage is HIIT takes minimum time. The average working out time for HIIT is less than 30 minutes.
Interval exercise benefits you by lowering your blood sugar level, by keeping your heart healthier and aiding weight loss.
Simplest Form of HIIT to Begin with
Probably the easiest form of HIIT is running. Let’s go with that.
Once you are out in the park or your neighborhood running track, get yourself ready by warming up first. For warm-ups, you can do stretching, yoga, light jogging, high knees or mobility leg and arm swings.
Then begin running at a brisk pace for around about 30 seconds.
If you need to slow down, then slow down to light jogging for some time and repeat the process for about ten such work/rest periods.
If you are more of an indoor person or don’t have the lush green gardens or running track to exercise around you, it doesn’t mean you can’t hit the HIIT. You simply have to get hold of a treadmill. Adjust the pace so that you can flip from intense from slow and vice versa.
Other HIIT and Interval Trainings
It is absolutely not necessary that you have to always follow running as your beginner HIIT workout. You could do Burpees, Push-Ups, Pull-Ups as body weight exercises. While Kettle Bell Swings, Battle Ropes and Weight Lifting are some of the exercises that you could fit into your HIIT regime for resistance.
Things to be considered
There are certain factors that we need to keep in mind before hurrying off after our new found love for HIIT.
Firstly, when beginning HIIT, you must maintain a certain routine. Go from easy to intense. Take up light steps in the beginning, give your body the required time and energy level to cope with an intense workout.
Secondly, keep in mind to maintain your form to prevent any kind of injury. If you feel the intensity is too much to carry on with it, then slow down.
Take rest. Muscles in our bodies are built only when we are resting. So, it is advisable to take off days from HIIT practices.
With proper guidance and correct postures, HIIT Workout and Interval Training can be your best friend for building and empowering your body.