Feel the burn and see the same results in half the time with HIIT (High Intensity Interval Training)!
Here’s why it works.
Who has the time to spend an hour at the gym every day? Even more importantly, who wants to? If only it was possible to reap the same benefits in less time. Well, thanks to HIIT (High Intensity Interval Training), it is! Think of demanding workouts in short bursts with rest periods in between. Could it be the secret to a healthier, stronger body for you? Let’s find out…
What is HIIT?
HIIT is a style of exercise that sees you working out at your absolute maximum level of exertion (as hard and as fast as you can) in multiple, short bursts. Most sets will last between 15 and 30 seconds, with rest periods in between of double that amount of time. The maximum length of a HIIT workout in its entirety is around 30 minutes.
What are the benefits?
HIIT can help to build muscle and strength, increase fitness and burn fat. Plus, according to Tedd Keating, Associate Professor of Exercise Science at Manhattan College, you continue to burn calories long after you’ve finished working out – up to 15% of the calories you burnt during the workout.
Why does it work?
It’s all about the recovery time in between sets. The high intensity workouts basically shock your body into burning fat and the intermittent rest periods allow your body time to rejuvenate, in order to do it all again at a similar intensity. Ultimately, while you aren’t working out for long, you’re pushing yourself much harder than you would in a typical 45 minute or 1 hour stint at the gym.
Abigail, a mom and pre-school teacher from Johannesburg, can’t get enough of the HIIT lifestyle. “I love it. I’ve lost so much weight since starting three months ago – and all without sacrificing too much time with my daughter. I only do HIIT two to three times a week and yet I’ve seen more of a change in my body than when I was spending almost every day at the gym.”
Oh, and you can do HIIT anywhere as equipment is not essential (although a set of dumbbells can help to keep things interesting).
Why is rest so important?
Not only is rest important, but how you rest is also key when it comes to making the most of your HIIT session. According to physiotherapist, Diane Teles, during rest periods “your heart rate, breathing rate and muscular discomfort levels should decrease to a point where your body feels ready to perform another work interval at the same (or almost the same) intensity as the previous interval.”
Diane says that rest helps “cells to replenish energy levels” before the next challenging bout. However, it’s also essential to keep moving during these rest periods. “An active rest assists with the removal of the metabolic waste products that make these types of sessions famous for their pain potential,” she says. Moving around will also ensure that you won’t have to start from scratch physiologically in the next work set.
All in all, work hard/rest hard is pretty much the gist of HIIT!
But how do you know you’re doing it right? “If you’re plain and simple wishing it was over, then you’re probably on the right track,” quips Diane.
Sources:
https://www.mensjournal.com/health-fitness/5-common-hiit-misconceptions
https://www.mensjournal.com/health-fitness/3-tips-maxing-out-hiit-workout
https://www.shape.com/fitness/tips/science-behind-afterburn-effect
https://www.mindbodygreen.com/articles/active-recovery-for-hiit-enthusiasts
