Breaking Down the HIIT Workout
“HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise.”
— Julia Belluz, Vox
High Intensity Interval Training has definitely become a hot fitness trend over the last several years, and for good reason. HIIT workouts are incredibly effective & beneficial when done correctly. In short, the workout is repeated bursts of high, near maximal intensity exercise with low intensity recovery periods. Studies have shown that HIIT exercise can offer twice as many benefits compared to moderate-intensity/steady-state exercise.There are a couple different forms of HIIT training:Traditional: 2:1 or 3:1 timing ratio — ie, 20 seconds of all-out, vigorous intensity work / 40-60 seconds of recoveryNon-Traditional: what most general exercisers practice; varying ratios of work to rest, but work periods are generally longer than rest periods — ie, 30 seconds of moderate to high intensity work, 10 seconds of recovery.
Benefits
One of the hallmarks of HIIT is that participants can burn more calories in a shorter time frame. Research has showed that HIIT can burn up to 25-20% more calories compared to other exercise formats.HIIT also helps increase your metabolic rate. If you’re familiar with studio formats like Orangetheory that emphasizes the concept of “after burn,” Here’s why: following exercise, especially high-intensity exercise, your body experiences Excess Post-Exercise Oxygen Consumption (AKA EPOC, aka oxygen debt). Even once you’ve stopped actively working out, your body continues to burn calories as it restores oxygen levels, removes lactic acid, and replenishes ATP (energy) stores.High-Intensity Interval Training is known for aiding in weight & fat loss. This effect is most noticable in overweight/obese individuals, but it’s important in regulating viscerl fat, as well — the fat surrounding and protecting your internal organs. AS much as we despise & focus on losing our subcutaneous fat, high levels of visceral Fat is what can increase our risk of developing various diseases. However, HIIT can increase muscle mass — usually in the trunk and legs — in individuals that are lightly active.Additional benefits are increased ability in the muscles to use oxygen to metabolize energy, decreased resting heart rate & blood pressure (Typically in overweight/obese populations with high blood pressure, not as common in Normal weight/blood pressure demographics), decreases in blood sugar, and improves insulin resistance.
As beneficial as HIIT workouts are, there are some things participants should keep in mind:Proper form/technique. The higher the intensity, the more tempting it is to focus on speed and simply finishing than remembering proper form. But by sacrificing technique, the pressure on the muscles and joints can increase risk of injury.Adequate warmups help prepare the body for the workout.Avoid overtraining. Recent studies have shown that excessive High intensity interval training can lead to mitochondrial deterioration, which can then cause disturbances in blood sugar levels. Experts are advising participants to limit HIIT workouts to 90 minutes a week; Physical Activity guidelines for Americans already only recommends 75 minutes of vigorous-intensity exercise a week. Overtraining can also lead to fatigue, disrupted sleep patterns, mood swings, and increased anxiety. Neglecting rest is a recipe for decreased performance and increased injury & burnout.
I personally love HIIT workouts — I think the timing aspect is what keeps it interesting and decreases distraction. But, as with anything health & wellness related, it’s all about preference! so whether you already use HIIT format or are thinking about it, here’s exactly what you should know!
SOURCES
https://www.healthline.com/nutrition/benefits-of-hiithttps://www.wellandgood.com/too-much-hiit/https://www.nytimes.com/2021/03/24/well/move/exercise-hiit.htmlhttps://www.self.com/story/what-is-high-intensity-interval-training-benefits