The HIIT Approach to Fitness: Can Short Duration Approaches Enhance Health?
DO SHORTER VERSIONS of high-intensity interval training improve health? Researchers have recently analyzed short variations of HIIT to see if as little as four minutes per session (not including a warm-up and a cool-down). I want to share my take on a new review paper that puts together a decade of research on low-volume HIIT.
I have increasingly turned to high-intensity interval training (HIIT) during the novel coronavirus pandemic. It is an efficient way to exercise. But what is the minimum volume of activity we need to do to improve health? Do short variations of HIIT enhance health?
The HIIT Approach to Fitness: What is High-Interval Fitness Training?
First, what is HIIT? High-intensity interval training is a way for you to take your cardio workout to a new level. While challenging (as the name implies), you may wish to incorporate HIIT training into your cardio workout. You may be able to use this training approach for everything from running to jumping rope to rowing.
With HIIT, you work at a very intense level before backing off for a slower recovery period. For example, you may run for 30 seconds to three minutes. You then recover for about the same amount of time or longer. Another round of high-intensity activity follows this. By doing this routine, you can lose weight, build muscle, and boost your metabolism.
High-intensity interval training is not a good approach for everyone. It requires physical stamina and high motivation. If you are new to the game, you are at a higher risk of injury (including sprains and strains). On the other hand, your body will burn calories for about 2 hours after you exercise.
I use HIIT to lower my chances of health conditions such as high blood pressure, elevated cholesterol, heart disease, and diabetes. It helps me maintain an optimal weight, too. Before you use high-interval intensity training, please check in with a valued healthcare professional, as HIIT does place significant demands on your heart. Once you begin, please start slowly.
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