What is High-Intensity Interval Training
- High-intensity interval training also is known as HIIT is a form of exercise.
- According to Time magazine HIIT requires, “pushing yourself to nearly your peak heart rate for anywhere from a few seconds to a few minutes, then cooling down for a few minutes with a less intense exercise before picking up the pace again and repeating for a few cycles.”
You can add HIIT to almost any form of exercise
- If you are walking sprint for 30 seconds.
- If you are cycling, increase the speed for a minute.
What are the benefits of high-intensity interval training?
- Compared to a steady workout, HIIT is thought to burn more calories, boosts metabolism and builds more lean muscle.
- Thought to be more effective than cardio workouts because it burns more calories in less amount of time.
- Increase metabolic rate.
- Increase calories burned during a workout.
- Increase excess postexercise oxygen consumption referred to as EPOC. In other words, more calories are burned after a workout.
- HIIT builds muscles.
- HIIT includes both aerobic and anaerobic exercise
- Helps decrease blood pressure if used on a regular basis, just like other forms of exercises.
- Improves cardiovascular health such as is seen with other forms of exercise.
- Improves insulin sensitivity which can help those people who are at risk for developing diabetes.
- Exercise can help improve cholesterol profiles
- Exercise can help decrease abdominal fat and body weight while
maintaining muscle mass.
How does HIIT work?
- High-Intensity Interval Training combines muscle fatigue and maximum oxygen use in a quick burst of exercise.
- HIIT uses both anaerobic and aerobic exercises.
There are different forms of HIIT
They vary depending on
- Different lengths of time of the whole work
- The total amount of time of the workout
- The ratio of high verse low intensity exercises throughout the workout.
What is the science behind high-intensity interval training?
Increases changes in the muscles for longer periods of time
- Hakan Westerblad, a professor of physiology and pharmacology at the Karolinska Institute studied muscles after high-intensity interval training.
- “He found that a single session of HIIT triggered molecular changes in muscle cells that remained detectable 24 hours later in a muscle biopsy. Time Magazine
Can help reduce body fat
- “Research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.”
- “Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness.”
- “HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.”
- Benefits of HIIE include significant increases in “heart rate, catecholamines, cortisol, growth hormone, plasma lactate and glucose levels, glycerol, and a significant decrease in parasympathetic reactivation after HIIE, and depletion of ATP, PCr, and glycogen stores.”
- Reference Stephen Bouchter Journal Obes. 2011; 2011: 868305. Published online 2010 Nov 24. doi: 10.1155/2011/868305
Diabetes and interval training
- HIIT appears to be superior to a regular walk
- “interval walking is superior to energy expenditure-matched continuous walking for improving physical fitness, body composition, and glycemic control”.
- Karstoft K1, Winding K, Knudsen SH, Nielsen JS, Thomsen C, Pedersen BK, Solomon TP. Diabetic Care. 2013 Feb;36(2):228-36. doi: 10.2337/dc12-0658. Epub 2012 Sep 21.
Do you do any high-intensity interval training?