You may or may not have heard of HIIT. High Intensity interval training is a form of cardiovascular exercise. It is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. This means that we alternate high intensity work out with low intensity work out. It is said that HIIT done for about 20-30 minutes is more effective than moderate intensity work out done for 60 min.
How HIIT works:
During HIIT, High intensity workout is done for say two minutes. This could include sprinting for a certain specific amount of time and then jogging for another specific amount of time. This "specific amount of time" depends on a persons capacity.
Research has shown that HIIT increases 24-hour mitochondrial biogenesis. This is the formation of new energy-producing mitochondria in cells, a process that typically shuts down mTOR during steady-state cardio. This means that HIIT burns calories for the next 24-48 hours after the workout as opposed to only the 60 minutes of workout as done in moderate intensity cardio.
Benefits of HIIT:
- It is more efficient: Get more in less time
- Burns more fat: Continues burning calories even after workout
- Does not require equipment or gym: It can be done everywhere
- Increases metabolism: Metabolism is body's capacity to make energy. It happens within the cell
I read an article about HIIT on nydailynews.com. It looked promising because it offered more in less time. I try to do it 3 times a week although due to exams in the last month that has been difficult to keep up. On the other days, I do yoga or strength exercise. It makes me smell like a guy but feels awesome. I do the nydaily sequence 2 times with 1 minute rest in the middle.
I feel my muscles have tightened. I feel stronger and fitter. Stamina has increased. I highly recommend this workout. Because it shows a middle finger to all excuses regarding time, place and cost.
It is very important to keep a timer while HIIT. I use an android app especially for HIIT. You can search for HIIT in the play store. It allows you to enter the exercise period along with rest period. Major benefit of this timer is that we don't have to spend time(which is a major factor in HIIT) resetting and setting timers.
What not to do:
It is important not to over work your body there for give enough rest period between days of HIIT. It can lead to fatigue and then loss of work out motivation. The key is to keep a sustained effort throughout the work out and after.
Other websites for HIIT:
Hope you try this working out and benefit from it!
Thanks for reading,