Have you ever been running a consistent distance for a while but not seeing the fitness results you wish? Do you end up skipping workouts because you only can’t fit them into your schedule?
It’s time you try High-Intensity Interval Training, or HIIT for brief!
What’s High-Intensity Interval Training (HIIT)?
HIIT is an interval training practice that combines short, high-intensity bursts of speed with slow recovery periods of mild activity or rest and helps to enhance your performance incredibly. A HIIT workout lasts around ten to half-hour and is often known as a really time-efficient technique to train.(1,2)
By various the intensity of your workout, you’ll reap the advantages of each aerobic and anaerobic training. Over time, HIIT might help improve your speed, strength, and endurance.
What Are the 6 Best High-Intensity Interval Training Advantages?
1. Extra Free Time
Interval training is probably the most efficient type of cardio and might deliver advantages way more quickly than typical cardio workouts. Research shows that 27 minutes of HIIT performed thrice per week delivers the identical aerobic and anaerobic results as 60 minutes.
2. Burn Calories (More and Quickly!)
Regarding weight reduction, intervals are more practical than long, slow endurance exercises.(3) The extreme effort you set in means your body must work harder to recuperate, so that you’ll burn more calories within the 24 hours after an interval workout than you’d after a slow, regular run. During those 24 hours after high-intensity interval training (HIIT), your body also can produce as much as 450 percent more human growth hormone, which increases caloric burn.(4)
3. A Big Smile
Interval training creates a surge of endorphins, the natural opiates your brain produces resulting from difficult exercise.(5) Due to its short bursts of strenuous activity, interval training drastically boosts endorphin production, so that you’ll experience a real “runner’s high” and feel pleased and energized after your workout.
4. Increased Explosive Power, Speed, and Agility
Interval training stimulates several physiological changes that can increase explosive power, speed, and agility.(6)
For instance, HIIT helps your body learn to burn lactic acid more efficiently – allowing you to exercise for an extended time period before fatigue sets in. Interval training makes it easier to go farther and faster with more energy and can even help together with your other cardio activities, including mountaineering, biking, swimming, and skiing.
5. A Healthier Heart
Although high-intensity intervals speed up your heart rate, they’ll decrease the strain in your heart. Over time, cardiovascular exercise can increase your heart stroke volume or the quantity of blood your heart pumps per beat. Interval training maximizes cardiovascular advantages, so it could quickly increase stroke volume, making your heart stronger and more efficient. HIIT also maximizes the opposite advantages of cardiovascular exercise, including decreasing your risk of heart disease and hypertension.(7,8,9)
6. Fewer Sick Days
Interval training also amplifies cardio’s other health advantages, including reducing cholesterol(10) and lowering the danger of arthritis and other inflammatory problems. Basically, exercise has positive effects in your health and immune system and in addition can diversify the gut microbiota. But be sure that to not overdo it when you’re a beginner: muscle damage and increased illness risk can occur from overtraining as your body is put under oxidative stress.(11) It’s all the time really helpful that you simply find a good middle ground between sports motivation and recovery.
Now you realize all the pieces concerning the six advantages of HIIT and why you need to start with it. Are you ready? Try the high-intensity interval training program within the adidas Training app today!