HIIT or high-intensity interval training is considered by a lot of people to be the best type of exercise you can get. This is due to the fact that you do not need to have a lot of time to complete these workouts. It is important to note that HIIT is an umbrella term which covers a number of different types of workouts, but they all have benefits that you need to know about.
Burn A Lot Of Calories In Less Time
One of the benefits of HIIT that most people like is that you will burn calories quickly. A study compared 30 minutes of HIIT to 30 minutes of cycling, weight training and running. This study found that the HIIT routine will burn 25 to 30% more calories than the other types of exercise.
The HIIT repetition used for the study was one of 20 seconds of maximum effort followed by 40 seconds of rest. This means that the people doing this exercise were only actively exercising for a third of the time compared to those running and cycling. This showed that HIIT is able to help you burn more calories than traditional exercise in a shorter amount of time.
Your Metabolic Rate Is Higher After
Another way that HIIT is able to help you burn calories and lose weight is through the changes that happen after your workout. There are a number of studies which have found that HIIT has the ability to increase your metabolic rate for hours after you exercise. Some studies have found that HIIT will increase the metabolism more than weight training and running.
The same study also found that HIIT will shift the way that the metabolism works. These exercises shift the metabolism to using fats instead of carbohydrates. This increase and shift in metabolism will help you burn calories and fat long after you have finished your exercise.
It Helps You Lose Fat
HIIT has been proven to help you lose fat which is important if you want to remain healthy. A loss of fat will also cause a decrease in waist circumference. One study found that HIIT performed 3 times a week for 20-minute sessions results in a loss of 2 kilograms f body fat in 12 weeks. This was achieved in the study without any changes to diet.
What is very important with this loss of fat is the fact that there is a 17% reduction of visceral fat. This is the fat which surrounds your internal organs and will promote disease. Of course, it is important to note that the best results for fat loss with HIIT will be with those who are overweight and obese.
You May Gain Muscle
It is important to note that HIIT is not known as a muscle building exercise regime. However, there are certain individuals who will see an increase in their muscle mass. The increase in muscle will generally be confined to the area which is used the most during the workout such as the legs and trunk.
It is also important to note that this increase in muscle is generally seen in people who were less active to start with. There is some research which shows that active individuals will not gain muscle when completing HIIT workouts. If you are looking for muscle mass, weight training is still considered to be the best for this.
It Improves Oxygen Consumption
Oxygen consumption is the body’s ability to use the oxygen that it gets. Endurance training has been traditionally used to improve oxygen consumption and this will consist of long running or cycling sessions. However, it has been found that HIIT workouts are able to offer the same benefits in a short amount of time.
A study found that HIIT was able to improve oxygen consumption by 9% when performed 4 days a week for 20 minutes each day. This is almost identical to the improvement offered by continuous cycling for 40 minutes 4 days a week. These studies show that you will be able to get the same improvement in a short time when you choose to complete HIIT workouts.
Reduce Heart Rate And Blood Pressure
There is a lot of research which indicates that HIIT will be able to reduce blood pressure and heart rate in overweight and obese people. Research has also found that HIIT will reduce blood pressure more frequently than moderate-intensity workouts. However, it is important to note that HIIT does not seem to change blood pressure in individuals with normal weights.
There are many benefits to HIIT workouts that you need to be aware of. Most of these benefits will compare to traditional workouts, but with the advantage of taking less time from your busy day. Of course, if you have any medical conditions, it is recommended that you speak to a doctor before starting this exercise.