5 Benefits Of High Intensity Training
HIIT, aka high-intensity interval training has become very popular over the last decade. And there is a good reason for that. Firstly HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. It is simple, effective and science suggests it is worthwhile.
A good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute, fat-burning workout.
#1 You’ll build a healthier heart
The intensity of HIIT means you are pushing into the anaerobic zone (when you feel your heart is umping out of your chest), this can produce extreme results. One 2006 study found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.
#2 You’ll increase your metabolism
HIIT stimulates the production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. HGH slows down the ageing process as well as increasing caloric burn. Sounds pretty good to me.
#3 No equipment necessary
The focus is on pushing your heart to its max, so anything from high knees, fast knees, fast feet or jumping lunges work great to elevate your heart rate. Biking, running, jump roping, and rowing all work great for HIIT, but you don't need any equipment to get it done.
#4 It’s efficient
Whether you want to squeeze in a workout during your lunch break or you have a busy schedule, HITT is an deal way to exercise in order to maximise. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the person jogging on the treadmill for an hour, that sounds pretty damn good to me.
#5 It improves oxygen consumption
HIIT can improve oxygen consumption through your muscles ability to use oxygen. Traditionally long durations of running or cycling produced these benefits but studies show HITT can produce the same benefits in a shorter amount of time. One study found that eight weeks of exercising on the stationary bike using traditional exercise or HIIT increased oxygen consumption by about 25%. Another study found that five weeks of HIIT workouts performed four days per week for 20 minutes each session improved oxygen consumption by 9%, the same results were produced from a group that cycled continuously for 40 mins er day, 4 days a week.
3 rounds | 5 exercises | Working for 35 seconds | Rest for 25 seconds
6 High Knees then 4 Lunge Jumps
5 Narrow Press-Ups into 5 wide Press-Ups
5 Toe Touches then 5 Full Body Crunches
6 Mountain Climbers with lateral move
4 Crab Toe Touches then 4 Kick Throughs
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