16 Apr 7 ways High-Intensity Interval Training (HIIT) beats ordinary exercise. (Ladies edition)
Does the mundane 9-5 routine discourage you from hitting the gym? Does it leave you with limited time to focus on your health?
Busy women and mums like you, unintentionally give up hope and efforts to adopt a healthy lifestyle due to lack of time or motivation.
What if we told you that there is a way around
An ideal training programme designed to cater to you, allowing you to squeeze intense, energising and effective workouts during your hectic schedule.
A programme that is quick and yields amazing results!
High-Intensity Interval Training (HIIT)
These workouts last for 10-30 minutes involving high-intensity exercises. Make your heart pump (80%-90%) and unleash the beast within the beauty, followed by low-intensity recovery periods.
This form of exercise generally adopts a work-rest ratio of 2:1, depending on the type and intensity of your workout.
HIIT is increasingly becoming one of the most popular workouts due to its versatility and ability to produce fast results. It is highly flexible in terms of time and space, plus, it provides multiple health benefits.
Let’s find out, whether this crazy workout is worth it.
Let’s dive into the details.
In the midst of balancing personal and professional commitments, you tire yourself and try to squeeze in an hour at the gym. All of this, to achieve a healthy and fit body.
But the truth is, not all of us have the luxury of time. Commitments like work and taking care of children deprive us of the one thing that we value the most, and that is time.
Pop by the gym any time for a quick workout? Bliss! Better still, a workout that can be done anytime, anywhere!
HIIT is a dream workout.
Equipment isn’t a necessity when it comes to HIIT workout and it can be done anywhere, making it a really flexible workout.
- An ideal workout for your busy schedule
- Short and high-intensity workouts
- 15 minutes of HIIT > 1 hour on the treadmill
- No equipment required
- Do it anywhere
- Any exercise that hits your maximum heart rate
HIIT includes diverse exercises: burpees, jumping lunges, high knees, sprinting.
This is your ultimate “get fit fast” scheme, albeit with maximum effort!
2. FLAB to FAB
Food is life.
There is a constant struggle when you indulge in a few extra calories.
Fortunately, HIIT helps in burning calories and losing fat quickly.
HIIT’s caloric expenditure is significantly more (25-30%) than weight training and cardio.
HIIT is intense. It causes the body’s repair cycle to undergo hyperdrive, burning more fats and calories within 24 hours after a workout.
Need to get beach ready? HIIT is the way to go!
3. Boosts Metabolism.
While it is true that genes play a huge role in determining the rate of metabolism, measures can certainly be taken to give it a boost.
What is metabolism? How can you increase metabolism?
HIIT stimulates the production of Human Growth Hormone (HGH) by up to 450% during the 24 hours after the workout. HGH burns more calories and slows down the ageing process!
Compared to traditional workouts like weight and endurance training, the intensive nature of HIIT is more effective.
4. Makes you stronger.
What is the point of exercising if you don’t feel physically stronger and healthier?
HIIT involves compound exercises that increase the functionality of every part in your body.
The workout stimulates your muscle power. After the workout, your body repairs or replaces damaged muscle fibres and tissues, ultimately promoting muscle growth. Don’t fear bulk in muscles, they come with intense routines that bodybuilders practice.
However, gaining muscles largely depend on the exercises incorporated in your HIIT routine.
If you are a beginner, expect to experience a decent level of lean muscle gain. On the other hand, experienced individuals do not witness dramatic changes in their physique.
If you’re looking at muscle mass, weight-training is still the best option, as it specifically targets and stresses muscles.
Nonetheless, HIIT is still effective in developing and strengthening muscles.
5. Lowers heart rate & blood pressure.
“Feel your heart pounding and blood rushing through your veins!”
Heard this? Makes you feel alive!
However, many people start giving up upon entering the anaerobic zone. Fighting for breath, heart beating out of control, and chest tightness. It gets too uncomfortable for one’s liking.
The truth is, intense workouts like HIIT, presents a plethora of health benefits!
For instance, it greatly reduces heart rate and blood pressure. According to a study, HIIT improves blood flow dilatation and allows a significant reduction in systolic and diastolic blood pressures. This is especially for obese or overweight individuals.
While reducing the risks of high blood pressure, HIIT serves to prevent strains on the heart and blood vessels. This lowers the dangers of a heart attack, stroke, kidney diseases, and dementia.
Build a healthier heart and strengthen your cardiovascular system with HIIT!
6. Improves oxygen consumption.
It is conventional wisdom that all living things need oxygen to survive.
But, it is often overlooked how oxygen consumption impacts our muscle performance and exercise capabilities.
Known as VO2, oxygen consumption measures the volume of oxygen absorbed by our bodies’ tissues. Usually, endurance training improves oxygen consumption.
HIIT has the ability to achieve the same results, in a shorter time!
When your muscles work intensely, the body consumes more oxygen for metabolic processes in order to meet energy demands. Breathing and heart rate increases, allowing faster oxygen transport to body tissues.
Increased oxygen consumption provides incredible benefits: improving muscle performance, stamina and endurance levels, and a faster recovery period after workouts.
7. Builds perseverance.
Nothing worth having comes easy in life. No Pain. No Gain.
HIIT makes you work through a series of intense routines. They are short sessions, but working out at maximum capacity isn’t as easy as it seems.
Through HIIT, build perseverance and come out stronger than ever! Gain experiences that will guide you through different stages of your life. Never give up and see yourself scale mountains!
When the going gets tough, the tough have to get going!
HIIT is your secret weapon.
It is time to shine. Don’t shy away from your insecurities. Don’t give up!
There are countless benefits of HIIT. Experience quick and effective results, with hard work. Embrace the sweat and breathlessness.
Get the wind knocked out of you. Start training now!