The Benefits of High Intensity Interval Training (HIIT)
With our modern busy lifestyles, we can find ourselves under time restrictions, and often under pressure, to find the most efficient ways to spend our time.
Hight Intensity Interval Training is a great way to exercise and can help burn more calories and improve overall health more than other forms of exercise, but in the least amount of time. Let’s have a look at why there is increased benefits and how interval training works.
Interval training combines short, high intensity bursts of rigorous exercise with periods of lower speed activity or rest periods. By varying your intensity, the benefits will be both aerobic and anaerobic. Over time this can help improve your speed, strength and endurance.
- Interval training delivers results quicker than typical cardio work outs. Research shows that 27 minutes of HIIT performance 3 times a week has the same results as 60 minutes of regular cardio performed 5 times a week.
- Interval training allows you to accomplish the same amount of exercise in a shorter work out time, making it easier for time poor individuals to maintain an exercise regime.
Interval training for weight loss
Are you wanting to lose weight through exercise? Intense workouts can help move the kilos quicker than a normal cardio workout. Tabata training which consists of 30 seconds hard sprint followed by a 10 second rest, can be a quick and easy option when starting out with interval training.
When you are first starting out in your weight loss journey the thought of intense exercise can be extremely overwhelming, but when its broken down into very small time slots the feelings of anxiety are lifted, because you only have to complete that 30 seconds, then you rest. Whereas if someone said run for 3 minutes you would think this was totally unachievable for a beginner and probably decide to sit that one out.
Interval training for lowering blood sugar levels
Research carried out at The University of Turku in April 2017, revealed that high intensity interval training increased glucose metabolism in muscles as well as insulin sensitivity in type 2 diabetes.
The research results published in the Scandinavian Journal of Medicine & Science in Sports highlight the beneficial effects of exercise on glucose metabolism especially in diabetics and in those who suffer from disturbances in the glucose metabolism. According to previous research, exercise lowers blood sugar as much as diabetes medication. Therefore, exercise is an essential part of treating and preventing diabetes.
Interval Training for Heart Health
We all know that all exercise is good for us, it can decrease blood clots, and lower cholesterol. With a recommendation of 30 minutes of moderate to vigorous exercise three times a week. Studies show that HIIT is great for strengthening the heart. Monitoring the heart rate is the best way to optimise your workout and customise it to suit your fitness level.
Examples of Interval Training
Simple cost effective to add interval training into your workout routine, improving your cardiovascular fitness, balance, agility and strength.
Running up and down the stairs is a perfect interval training exercise without the need for much time or equipment, this is a great cardiovascular work out.
Burpees is an exercise that really gets your body moving, helps develop muscle and burn calories, engaging all major muscles through the four-step movement, of squatting, thrusting, planking and jumping. Burpees aren’t exactly fun and can be a dreaded part of your work out, but they are effective.
Dumbbell Squat Press
Using the aid of weights is a good way to increase the intensity of an exercise, combine dumbbell squat with an overhead press to engage your whole body.
Exercise Physiology Newcastle
Transcend Health’s professionals are effective in helping individuals become the best versions of themselves, whether you experience lower back pain, have conditions like diabetes, obesity, high blood pressure, PCOS, anxiety, depression or cancer. Our Exercise Physiologist can help you improve your health, by living an active lifestyle.