What is HIIT training?
HIIT is the acronym for High-Intensity Interval Training. It’s a training protocol alternating exercises of very high and moderate (low) intensity. Naturally, the training is preceded by a warm-up (you can find a sample set of exercises from a trainer HERE).
Some examples of HIIT exercises? 30 seconds of fast squats followed by 30 seconds of marching in place. The number of seconds can be set individually, depending on your fitness and endurance levels. It’s not difficult to put together your workout plan. Just select high-intensity exercises, such as:
- sprinting,
- jumping jacks,
- jump rope,
- burpees,
- push-ups,
- bursts of intense fast swimming,
and combine them with less intense exercise types including:
- marching or jogging,
- stepping from foot to foot rhythmically,
- torso twists,
- gentle knee lifts,
- bends.
Is HIIT a good way to lose weight?
When it comes to reducing body fat, there’re no research findings suggesting that HIIT helps you lose weight faster than other types of workout [1]. Remember that any intense physical activity can support weight loss. However, you need to exercise regularly (at least three times a week) and follow a well-balanced diet. But to answer the above question... yes, HIIT is an effective way to lose weight, as long as the above conditions are met.
If, despite your best efforts, no effect is seen, it’s a good idea to have a medical check-up and consult a nutritionist and personal trainer.
Why is HIIT training good for your health?
A study conducted at the University of Copenhagen [2] has shown that HIIT training can consistently affect the human metabolism. The experiment involved men who did HIIT cycling exercises three times a week: four minutes of very high intensity cycling sprints followed by two minutes of rest. The study found that HIIT training had increased the production of proteins that are needed to build the energy centres in cells.
However, this is not all. Other studies have found that HIIT training is beneficial for people with cardiovascular and respiratory problems [3], because it helps to build fitness on a step-by-step basis and get the body used to exercise. It’s also a great way to strengthen the cardiovascular system, especially in people with a sedentary lifestyle.
Who can do HIIT workouts?
Everyone who has no contraindications to sports. HIIT is a good exercise protocol for school-age children, adults, and even seniors. The great advantage of this method is that everyone can put together their individual session plan, tailored to their level of fitness and age.
When should you talk with your doctor about whether HIIT is suitable for you? If you suffer from coronary heart disease [4]. As with any sport, you should start lightly, see how it goes, and then ramp up the intensity. This will help you avoid injury.
Where can you do HIIT training?
HIIT is a type of workout that doesn’t require any specialist exercise equipment. You can train in the gym, at home or outdoors. The routine can be seamlessly integrated with your favourite activities: running, swimming, weight training, etc.
Note that HIIT gives your body enough time to rest and the sessions don’t have to be long, so it’s a great way for beginners to start their workout regimen. By gradually building up your aerobic and anaerobic capacity, you can progress to increasingly difficult exercises.
So is HIIT a hit... or a miss?
To sum up: HIIT is a type of training suitable for people of all fitness levels, and it can be adapted to your needs as desired. It provides a host of health benefits, improves physical performance, and offers an opportunity to engage in your favourite physical activities. It’s a great workout option for amateur and professional athletes alike. You can do HIIT without any equipment or incorporate dumbbells or barbells into your sessions.
HIIT is an effective and efficient training program, but if you don’t exercise regularly and follow a proper diet, it won’t work miracles. Just like any other sports discipline, it requires effort and commitment.
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References:
[1] Zhang H, Tong TK, Qiu W, Zhang X, Zhou S, Liu Y, He Y. Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women. J Diabetes Res. 2017;2017:5071740. doi: 10.1155/2017/5071740. Epub 2017 Jan 1. PMID: 28116314; PMCID: PMC5237463.
[2] Morten Hostrup, Anders Krogh Lemminger, Ben Stocks, Alba Gonzalez-Franquesa, Jeppe Kjærgaard Larsen, Julia Prats Quesada, Martin Thomassen, Brian Tate Weinert, Jens Bangsbo, Atul Shahaji Deshmukh (2022) High-intensity interval training remodels the proteome and acetylome of human skeletal muscle eLife 11:e69802 https://doi.org/10.7554/eLife.69802
[3] Ross LM, Porter RR, Durstine JL. High-intensity interval training (HIIT) for patients with chronic diseases. J Sport Health Sci. 2016 Jun;5(2):139-144. doi: 10.1016/j.jshs.2016.04.005. Epub 2016 Apr 12. PMID: 30356536; PMCID: PMC6188712.
[4] Quindry JC, Franklin BA, Chapman M, Humphrey R, Mathis S. Benefits and Risks of High-Intensity Interval Training in Patients With Coronary Artery Disease. Am J Cardiol. 2019 Apr 15;123(8):1370-1377. doi: 10.1016/j.amjcard.2019.01.008. Epub 2019 Jan 24. PMID: 30732854.