Benefits of High-Intensity Interval Training

High-intensity interval training involves alternating short bursts of intense physical exercise that precede a period of low-intensity exercise or recovery. At fitness studios, these workouts often mix resistance training and aerobics. What differentiates high-intensity interval training (HIIT) from the continuous types of exercise such as jogging or walking are the intervals. The period of intense activity in HIIT can vary from under 45 seconds to several minutes. Athletes then rest briefly or do gentle exercise for an equivalent time frame before repeating the same sequence. Serious and professional athletes appreciate the benefits of HIIT.

Since it’s such a broad concept, high-intensity interval training can be modified to suit your space constraints and available time. Yet, you still enjoy the benefits associated with HIIT. Because of its short duration exercise, HIIT is very efficient and practical for people who cannot commit to longer training sessions.

It can be done during the lunch break or when you want to get into shape for an upcoming event. In addition, this form of training requires no equipment and can be done at a home gym, making it very adaptable. Activities that fit well into HIIT include biking, rowing, running, and jump roping, most of which require no equipment or special facilities. Others that work just as well are fast feet, high knees, or anything plyometric like jump lunges.

After a high-intensity interval training workout, you can burn more calories compared to a steady-state cardio exercise such as running. In one study, researchers compared the number of calories burned during thirty minutes of each HIIT session with running, biking, and weight training. The study found that HIIT burned 25–30 percent more calories than the other activities, making it suitable for those who want fast results.

During exercise, shorter recovery intervals increase put more pressure on the anaerobic energy pathways, yielding a greater excess post-exercise oxygen consumption (EPOC) effect. EPOC is the oxygen required by your body to return to its homeostasis, the normal level of metabolic function at rest. Since high-intensity interval training burns more calories because of the EPOC factor, it can be a convenient way to lose weight because you don’t need lots working out.

Most people are generally not accustomed to pushing into their anaerobic threshold. But HIIT training often asks you to enter this anaerobic zone as there is limited time for rest. The anaerobic threshold describes the highest prolonged period of exercise intensity that an athlete can sustain without a substantial buildup of lactate in the blood.

The short sprints or bursts of activity require the muscles to burn more energy (glucose) anaerobically as the time available is not enough time for oxygen to help in generating additional adenosine triphosphate (ATP); the main source of energy for your body. In addition, HIIT helps your body and heart improve their anaerobic threshold without running out of adenosine triphosphate.

A HIIT workout might, for instance, combine push-ups, squats, and burpees, all targeting different muscles. Because most high-intensity interval training workouts involve many various physical movements, it allows the working of different muscle groups when doing the same exercise.

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