The HIIT workout, has a series of benefits that you should know about, for which it is considered an effective alternative to obtain excellent physical condition and good health. This type of training is called for its acronym in English «High Intensity Interval Training» and It is known as interval training., since short sessions of high intensity and effort exercises are done; with recovery periods of low or medium intensity.
High-intensity running periods last no more than 20 minutes, but the entire session is long because warm-ups are included before the session and after the completion of the entire workout. In this sense, we are going to describe the benefits of HIIT training:
Minimum time investment in achieving maximum performance: Without a doubt, it is one of the greatest benefits of HIIT training, which is why it is practiced by many athletes and people who do not have much free time to exercise. In addition, various aspects are worked on in short sessions, such as power, strength, aerobic and anaerobic condition, burning many calories. Definitely a wonderful option for weight loss and good health.
Metabolism Acceleration: During HIIT training, the body’s caloric expenditure experiences an increase of up to 15%, due to a higher post-exercise oxygen consumption or EPOC effect, after 48 hours of having done a high-intensity session, which causes the acceleration of burning of fat, which translates into weight loss.
For this reason, it is considered that these short sessions of high intensity, with an increase in the volume of oxygen, favor the overall physical condition of individuals, especially in those who are semi-sedentary or sedentary; although in athletes the improvement is lower, because they already have an optimal and strengthened physical condition.
Promotes weight and fat loss: This is mainly because the aerobic and anaerobic intervals are combined, causing the burning of a greater amount of fat and subsequent weight loss; suitable for good health.
It favors the adaptation process: It has been scientifically confirmed that HIIT training gives the body a set of stimuli, through the practice of activities at different intensities, which favors the adaptation process of the organism, as well as the energetic and muscular reaction when carrying out demanding physical activities; affecting the process of losing body weight.
Promotes increased muscle mass: HIIT sessions that are carried out with gym equipment, especially weights, increase muscle mass; which is a great benefit for the practice of sports disciplines, such as swimming, cycling, athletics, among others.
Provides comprehensive health: Many specialists in the field and athletes agree that HIIT training promotes cardiovascular health; and if it is reinforced with the acquisition of healthy habits, such as proper nutrition, rest, not using drugs or alcohol; without a doubt it affects the state of integral well-being. In addition, biologically, sessions of this type of training favor the regulation of mitochondrial density and insulin levels.
Increases motivation levels: Although the high levels of demand of high intensity HIIT training sessions can be very exhausting, especially for individuals who are not used to this type of physical activity, seeing how satisfactory results are obtained in short periods of time , causes motivation levels to gradually increase, and physical, mental and emotional health is favored. But, this must be done step by step, so as not to risk injury and thus achieve the proposed objectives.
Therefore, recovery times must be met and not to think that in only three or four sessions a week, they will look perfect; since the high demand of this training means that the recovery time should not be so short, especially when it comes to beginners. Therefore, progress must be made carefully, taking steps as improvements are observed, which in some cases should be observed by a specialist in the field.
For these reasons, you should know that people who want to carry out HIIT training should have a minimum of physical conditionswhich prepares them to meet very demanding high-intensity sessions, so as not to risk fainting, dizziness or injuries, which put their health at risk.
Remember that your body must overcome the muscular and cardiovascular adaptation process; not forgetting the importance of warm-up exercises, because you will be subjected to strong physical work. Also It is recommended that before engaging in this activity, that you perform physical activities that prepare your bodysuch as long walks, aerobics, swimming, among others.