What You Should Know About HIIT
If you are tired of your current exercise regime or searching for a new way to get lean, look no further than the newest exercise fad. High-Intensity Interval Training (HIIT) is a growing trend in exercise that claims to be highly effective for weight loss. But is it all it claims to be? In short, yes.
What Is HIIT?
High-Intensity Interval Training is a type of workout in which you alternate between very high and low intensities. For instance, you may do 30 seconds of intense exercise on an elliptical followed by one minute of slow exercise for recovery. The high-intensity interval is based on your maximum effort, not heart rate. A common method is the Tabata protocol which involves 20 seconds on and 10 seconds off for a total of 4 minutes. That may seem like a short time, but it will be the longest 4 minutes of your life!
What Types of Workouts Can be Done with HIIT?
HIIT can be done with almost any type of workout, including but not limited to
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Swimming
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Bicycling
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Elliptical
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Running
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Rowing
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Resistance Training
Why Is HIIT Effective?
High-intensity exercises, such as sprints, are effective at burning fat, enhancing the production of enzymes in the body that are involved in breaking down fat, and activating muscle development. However, it is impossible to sustain maximum levels of exercise for a prolonged period of time. This is because your body switches to anaerobic metabolism for energy, producing lactic acid as a byproduct. The lactic acid changes your blood pH levels and your body cannot get oxygen fast enough.
On the other hand, if you exercise at a lower intensity as you would with a brisk walk, your body uses aerobic metabolism. This keeps a steady supply of oxygen flowing but you lose intensity. Aerobic metabolism will burn carbohydrates first for energy, then activate pathways that use muscle for energy.
With HIIT, you alternate between these two types of metabolism. The higher intensity exercise creates a metabolic demand on the body that promotes long-term fat loss and conditioning. The lower intensity exercise allows your body time to recover and switch to aerobic metabolism, gaining more oxygen and limiting the production of lactic acid.
What are the Benefits of HIIT?
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Losing Body Fat
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Strengthening the Cardiovascular System
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Developing High Intensity Endurance
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Increasing Fat and Carbohydrate Oxidation in Muscles
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Developing Fast Twitch Muscle Fibers
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Training Sport-Specific Energy Systems
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Burning Calories up to 24 Hours Post-Workout
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Minimizing Workout Time
Is HIIT Dangerous?
While activities such as yoga and pilates cause a reduction in stress hormones, HIIT can have the opposite effect. Although HIIT can promote the release of beneficial hormones such as growth hormone and endorphins, stress hormone levels can also increase from this intense exercise.
As with any high-intensity exercise, your body interprets the situation as a state of crises. Body temperature increases, the oxygen supply to tissues decreases, and tissue damage can occur. You also need to be careful to not injure yourself during the high-intensity intervals.
Overall, HIIT is an effective weight loss and training regimen that effectively burns calories and fat and keeps your metabolic rate elevated for hours after the workout. It will maximize your workouts while minimizing the time you spend working out. Give it a try and see what all the hype is about!
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