6 Benefits of HIIT

High-intensity interval training (HIIT) burns many calories, fights aging and improves health as well.

Practicing physical activity is good for the body and health. That is why each person, in his own way and within his limits, must exercise himself. But it is not always possible, especially for lack of time, which causes many to end up in sedentary lifestyle.

One activity that may be interesting for those who have a more busy and busy life is the HIIT system, which offers many benefits in a short time of practice.

As its name suggests, HIIT is characterized by high intensity exercises practiced in very short periods, interspersed by moments of rest and recovery. The sequences are repeated for about 20 to 30 minutes.

In addition to being useful for those who have little time to exercise, HIIT workouts are one of the best forms of cardiovascular activity. Know the other benefits of this type of training:

1. Burn fat even when you stop training

This is due to excess post-exercise oxygen consumption, which, in the case of HIIT, causes the burn to be up to nine times faster. The way this practice boosts metabolism causes you to burn up to 50% more fat than a regular cardio workout, even if the workouts are done for long periods of time.

2. It develops more muscles and maintains better muscle mass

While stimulating the burning and use of fats and calories, HIIT exercises also produce muscle building hormones, helping to build lean body mass. These exercises are better for this than regular ones, since prolonged exercises can end up "burning muscle" to be used by the body as fuel.

3. Improves blood circulation and symptoms of type 2 diabetes

Studies have shown that intense interval training, such as HIIT, helps blood flow and blood vessel dilation. The effects have been even better with people suffering from type 2 diabetes. Researchers have found that those who do HIIT workouts have better glucose levels than sedentary ones and also those who do other types of exercise.

4. Strengthens cardiovascular activity and increase endurance

By working heart rate and oxygen consumption during HIIT training, heart strengthening and improved cardiovascular activity and oxygen uptake occur. This increases overall endurance and training capacity, resulting in less recovery time over time.

5. Prevents aging

Recent research has suggested that HIIT exercises can reverse signs of aging, which happens through improved production and synthesis of proteins, which in turn also help fight the signs of aging.

6. Expands your limits

Each time you exercise with a HIIT workout, you are increasing your physical limit, even for just a few moments. Because of this, your workouts never get tiresome or boring, and without realizing it, it will increase your stamina and improve your health in a short time.

The most important thing before you start practicing is to see a doctor, especially if you have never done any high intensity training before. If your doctor allows you to do it, find a personal trainer to guide you, as some exercises are complicated and should not be done without professional help.

How to get started:

There are many ways to add high-intensity intervals to your exercise routine, so it isn't hard to get started.

To begin, you just need to choose your activity (running, biking, jumping, etc.).

Then, you can experiment with different durations of exercise and recovery, or how long you are performing intense exercise and how long you are recovering.

Here are a few simple examples of HIIT workouts:

• Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for two to four minutes. Repeat this pattern for 15 to 30 minutes.

• After jogging to warm up, sprint as fast as you can for 15 seconds. Then, walk or jog at a slow pace for one to two minutes. Repeat this pattern for 10 to 20 minutes.

• Perform squat jumps as quickly as possible for 30 to 90 seconds. Then, stand or walk for 30 to 90 seconds. Repeat this pattern for 10 to 20 minutes.

While these examples can get you started, you should modify your own routine based on your own preferences.

So, if you are short on time and want to get active, consider trying high-intensity interval training.