There are different levels to bodily exercise. This is the reason everyone can not achieve the same body goal. When you hit the gym, you go there for a purpose. It could be to burn fat, to build muscle mass, to build strength and endurance, to tone your muscles or overall body, to get fit and so on, the list is endless. After stating your purpose, the gym instructor is always there to guide you through the perfect exercises and diet for the body goal you want to achieve. This is where it gets hard.
The exercise prescribed for Mr. A who is looking to burn fat will be extremely different and way milder than Mr. B who wants to pack on muscle mass and also different from Mr. C who is only interested in toning his muscles. Now, these exercises can be categorized into just three levels namely Low, Medium and High or if you want to put it in game terms, Easy, Medium and Hard.
Low could be maybe doing 2 sets of 10 reps push-up, Medium could be the former with the inclusion of 2 sets of 10 reps lifting dumbbells while Hard could be the inclusion of the previous exercises alongside 5-7 sets of 15 reps lifting dumbbells. See the difference? Now, that Hard is the level "HIIT" is on.
Before we proceed in this article, it should be noted that "HIIT" is an abbreviation for HIGH INTENSITY INTERVAL TRAINING.
What is High Intensity Interval Training? (HIIT)
High intensity interval training is very intense exercise performed in short bursts and alternated with low recovery period. It is widely regarded by fitness experts as one of the most challenging parts of fitness. Imagine running up and down a 20-step staircase five times and you only have 10 seconds to rest between each period. That is exactly how tough but interesting these exercises are. It does not take a lot of time to complete them yet they give some of the best results within the shortest period possible.
It is a really time efficient way to burn fat and calories especially for those who do not have all day to spend at the gym. These exercises can be performed using a variety of equipment such as free weights, weight machines, resistance bands, and even without any equipment at all. Experts have said that a humans heart can reach and even exceed 80% of it's normal capacity during these exercises.
There are a lot of High Intensity Interval Training you can perform and some of them even at home. Some of them include Sprinting for 20 seconds, walking for a minute and Sprint again, Squat Jumps for 90 seconds, taking a 15 second break, then jump again. Using a Treadmill at it's highest capacity for 2 minutes, taking a few seconds break and repeating the trend again for about 5-10 times is one of the most effective HIIT training you will find these days.
You have definitely heard the saying that "An apple a day keeps the doctor away" but have you also heard about the benefits of doing these exercises for 3-4 times a week? There are numerous benefits and some of them might even keep the sickness itself away.
Benefits of High Intensity interval Training
Reduction of Blood Sugar
HIIT programs that last for more than 12 weeks have been proven to reduce blood sugar by over 20% .50 different studies were carried out by researchers and it was found out that not only do these exercises reduce blood sugar, they also improve insulin resistance way more than exercises that last 2 or 3 hours. In fact, for some people, it even improves their blood sugar.
Reduction of Heart Rate and Blood Pressure
There was a huge amount of research conducted concerning the above point and it was finally concluded that HIIT exercises can reduce heart rate and blood pressure in overweight or plus sized individuals thereby making their breathing more coordinated, regulated and less prone to heart diseases. This same research also pointed out the fact that these exercises do not actually really change the blood pressure of individuals who have normal or small weight.
It Improves the Consumption of Oxygen
Oxygen consumption is simply the ability of an individuals muscles to use oxygen and HIIT exercises are meant mainly for that. It is usually achieved within long session of cycling or running or jumping at a steady rate. A recent study proved that five to six weeks of HIIT exercises performed four to five days a week for 15 minutes per session can improve the Oxygen consumption level of an individual by 9%.
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