Looking for benefits of high-intensity interval training (HIIT)? No doubt, High-intensity interval training (HIIT) has gained popularity as a quick and effective way to exercise.
Many people opt out of exercising because they feel like they don’t have enough time in their busy life. Well, there’s a type of workout that will make you sweat in just 15 minutes? Meet high-intensity interval training (HIIT).
HIIT workouts allow you to get many health benefits without going to the gym and pay them high feeses, or invest in equipment.
Here we have outlined the st effective benefits of High-Intensity Interval Training (HIIT).
1- It Improves Oxygen And Blood Flow
Your heart pumps blood through the circulatory system in order to deliver nutrients and oxygen to your muscles. Plus, research on that HIIT workouts can effectively support your circulatory system.
In one of the popular studies, 26 school children have been divided into two groups: one group engaged in HIIT training, and one did a more traditional exercise. The study continues for 7 weeks. The HIIT group improved the ability of their heart and lungs to deliver oxygen to the body, more than the traditional exercise group.
2- It Helps You Lose Fat
Studies have shown that HIIT can help you lose fat naturally. One review looked at 13 experiments and 424 overweight and obese people. Surprisingly, it found that both HIIT and traditional moderate-intensity exercise can reduce body fat.
Plus, one study showed that people doing HIIT exercises 3 times per week for at least 15 minutes per session lost 2 kgs, of body fat in 12 weeks even without any dietary changes.
3- It Fights Type 2 Diabetes Symptoms
Studies have shown that HIIT, helps blood flow and blood vessel dilation. These effects were particularly notable with those people who are suffering from type 2 diabetes, where blood flow improvements were noticed within an hour of exercising.
Researchers have found that those who do HIIT workouts have better-managed glucose levels than those that do not and even those who exercise with normal steady-state workouts.
4- It Can Help Lower Blood Pressure
HIIT workouts can have many lasting overall health benefits. For instance, they can help lower your blood pressure which is the main risk factor for heart disease.
A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese people, who normally have high blood pressure.
5- It Helps To Build More Muscle
HIIT workouts are good to stimulate the burning and using up of fat and calories. Plus, HIIT workouts produce muscle building anabolic hormones. As such it can be a perfect way of developing lean muscle.
Interestingly, HIIT workouts are actually good at building and maintaining muscle mass, while losing fat than regular sustained steady-state workouts as prolonged exercise can result in muscle being burned up and used by the body as fuel.
6- It Helps You Burn More Calories
You can easily and quickly burn calories using HIIT. One small study compared the calories burned for 30 minutes each of HIIT, weight training, biking, and jogging.
The researchers have noticed that HIIT burned approx 25–30% more calories than the other forms of exercise. In this study, a HIIT repetition consisted of 20 seconds of maximal workout, followed by 40 seconds of rest time.
7- It Helps You Increase Your Metabolism
One of the ways HIIT helps you burn calories actually comes after you are done with exercise. Several studies have demonstrated HIIT’s best ability to increase your metabolic rate for hours after exercise.
Many researchers have even found that HIIT increases your metabolism after exercise more so than jogging and weight training.
8- There’s No Equipment Required
Running, biking and rowing all work perfectly good for HIIT, but you don’t need any equipment to get it done. High knees, fast feet work just as well to get your heart rate up fast.
In fact, some equipment like dumbbells can make HIIT less effective and helpful because you want the focus to be on pushing your heart to its maximum level, not your biceps.
9- You Can Do It Anywhere
You can do it here or there easily or even you can do it anywhere. Since it’s such a broad concept go at maximum effort for a short period of time followed by a recovery period and repeat.
You can modify or change it based on the time and space constraints you have and still get the benefits of HIIT for a longer period of time.
That is what I found worth sharing Benefits of High-Intensity Interval Training. Kindly comment below and let us know what your take on this?