High-Intensity Interval Training (HIIT) Exercise that Change you, Lose weight in just one month.
High-Intensity Interval Training (HIIT)
Lack of time; No single type of exercise session can be done in less than 1 hour, which is not possible for many of us to spend in a busy life, but if I say there is one such exercise training which regular exercise sessions is. It can be done in half the time and has the same or more effectiveness than regular training, so I think most of us will have no problem in finding time for it. The training I am talking about is called High Intensity Interval Training or HIIT.
This is a complete workout with aerobic and strength exercises which takes only half an hour to do. But it is just as effective as a regular long workout and many times even more effective. In this blog, first we will understand what is it and what kind of exercise is practiced with how much repetition. Then we will talk about how to start this training, meaning which exercise to choose in the beginning?
How much should be the repetition and duration, then we will talk about its benefits, for whom or under which conditions it is not suitable or recommended. If you have to face physical or psychological stress during training, you will also understand how to deal with it. And finally, I will share some tips so that you will be able to practice this training efficiently. As the name suggests, HIIT exercises are performed at high intensity.
HIIT is a type of interval training in which high intensity exercise and low intensity exercise are done alternatively.
For example-
For example, in the same workout, you will cycle for 30 seconds on a stationary bike at high resistance as fast as possible and immediately after that, you will do a slow easy setting in resistance for a few minutes. This is called one round, one repetition. Now in this way, we will do cycling with 4 to 6 repetitions in the entire workout. We can include many activities in the workout. Such as spring biking, jumping rope, exercises which are done using body weight such as push ups, bar piece jumping, jack squats, C tops, side latches, and triceps height.
The Extra HIIT workout will consist of an entrance activity of 10 to 60 seconds, immediately followed by an active recovery period of the same or longer duration. The cycle of entrance activity and recovery will be repeated 3 to 10 times. Generally, a single workout is of 10 to 30 minutes duration. How long will there be intense activity and how long will be the recovery period?
It will be appropriate depending on which activity we are performing and at what intensity we are performing it. It is very important to do this type of workout only for a maximum of two to three days in a week and in between, athletes must take one day’s rest.
For benefit, we do not need any special equipment or gym membership; rather we can practice it anywhere in our home, in the drawing room, or on the terrace. To start, we first have to use activities according to our interest and convenience. Then we have to decide the duration of our exercise and our recovery period.
By practicing the exercises in different durations, we will have to understand through experiments that for how much duration can we perform that exercise at high intensity and for how much duration’s recovery can we repeat the same exercise again at the previous intensity.
Let me give you an example of a 25 minute HIIT workout format.
First there will be a 5 minute warm-up
Then 15 minutes of entrance exercise and recovery will be done alternatively like 15 seconds of entrance exercise. Then 10 seconds of recovery then 15 seconds of entrance exercise.
20 seconds recovery then 15 seconds resistance exercise, 30 seconds recovery.
Next 15 Second Entrance Exercise
40 seconds recovery, again 15 seconds entrance exercise and 50 seconds recovery
Finally, 15 seconds of entrance exercise and 60 seconds of recovery.
This cycle will be repeated three more times and finally, the workout will end with 5 minutes of stretching exercise and cool down.
During the recovery period, we can take complete rest or do very low-intensity exercises like slow jogging, and slow cycling i.e. active recovery. Active recovery helps in removing lactic acid from muscles quickly. With this, we can delay fatigue caused by lactic acid and can perform intense exercises at high intensity.
Now let me give you some examples of HIIT workout.
HIIT workout will be done on a stationary bike.
We will paddle on the bike as fast as possible at high resistance for 30 seconds.
Immediately after that, we will keep doing the pattern in two phases for two to four minutes.
Then this pattern will be done for 15 to 30 minutes will repeat.
First, you will warm up by jogging, then you will sprint as fast as you can for 15 seconds, then you will do slow page walking or jogging for one to 2 minutes.
Keep repeating this pattern for 10 to 20 minutes. Do spot jumps as quickly as possible, for 30 to 90 seconds, and take complete rest or walking for the next 30 to 90 seconds.
This pattern will be repeated for 10 to 20 minutes. If we practice different exercises in the workout, then the HIIT will become even more interesting and efficient. For this, we should choose the exercises in advance and decide which exercise will be done in intensity, how many repetitions and duration.
Now let's talk about the benefits of high-intensity interval training.
- In comparison to traditional exercise training, the rate of metabolism remains high during and after the workout and remains high for a longer period of time, hence in comparison to traditional exercise training, more calories can be burnt and fat can be burnt in less time. Loss can also happen very easily.
- With HIIT, we can gain muscle in less time and also improve our strength and entrance in less time. Despite working out half the time compared to traditional endurance training, HIIT can still improve oxygen consumption as much as regular Endurance comes from training.
- High-intensity interval training improves insulin sensitivity and sugar levels, thus reducing the risk of type 2 diabetes.
- HIIT reduces our resting heart rate, which means our heart becomes healthier. HIIT helps in keeping cholesterol levels and blood pressure normal. Both aerobic and anaerobic performance improves very quickly.
- With HIIT you can see changes in just a few weeks and feel a new level of productivity and power from your workouts.
Precautions (Who Do/Who Do Not)
High-Intensity Interval Training is for everyone, it is not recommended, and I will talk about some precautions which we need to keep in mind before hitting it. If you are not fit or not used to this type of strenuous exercise.
- For the unfit or beginner exerciser, the risk of strain and sprain injuries during a HIIT workout is quite high, so a basic level of fitness is important before starting HIIT.
- If you have problems with muscles or joints such as arthritis then HIT is not for you.
- If you are injured or recovering from an injury then HIIT will not be suitable for you.
- Absolutely no HIIT during pregnancy.
- If you are suffering from heart disease then HIIT is not recommended for you also.
- If you have high blood pressure, or diabetes and want to do high-intensity interval training, consult your doctor before starting and, if he or she approves, do the HIIT workout under the close observation of a qualified physical instructor.
Now one important thing is that due to intense exercise (HIIT)
The level of cortisol hormone in the blood can increase and hence symptoms of physical stress can be seen. Even when we are not exercising, if this stressful state persists, we will see many side effects instead of all the beneficial benefits, so ensure that there is complete recovery from the previous hit session before starting a new HIIT session.
Now the question is how will we understand that we are under physical stress?
What is the science and symptoms of this physical stress? The answer is that if you are continuously feeling tired throughout the day, you are feeling weakness in the muscles. If you not able to find strength while exercising, if your mood is not good, if you not motivated to do anything, if you not getting enough and good sleep.
Immunity has reduced, cold, cough and fever are occurring only due to mild weather change, if you find some such symptoms in yourself then it is possible that you are going through physical or psychological stress. In such a situation, it is important that you recognize your stress and keep the HIIT off for now.
I am sharing with you some tips for efficient high intensity interval training-
- Do not hesitate in taking rest after exercise. If the duration of the rest period is equal to or more than the duration of the exercise, then only you will be able to perform the exercise at high intensity.
- Keep the exercise duration to 30 seconds or less because it is difficult to perform an exercise at high intensity for more than 30 seconds duration. Initially, work out only twice a week with a few repetitions. To avoid injuries, complete recovery between sessions.
High-intensity interval training is quite challenging, that is why it is also motivating. We are able to stay connected with this training for years.
This information is written by
Mr Suhas Dadarao Avhad
Author and CEO (www.usahealthy.net)