Physical inactivity is the fourth leading cause of death worldwide according to a study from the Lancet Physical Activity Series Working Group. People’s lack of physical activity can be due to a number of reasons, but there is an area of exercise that can help: It’s called HIIT training. But, what exactly is HIIT training and what are some of its benefits?
NeuroForce1 provides training at its highest level to help people from all walks of life in their strength and conditioning. We work closely with accomplished athletes in multiple sports to ready them for competition, as well as people simply looking to maintain exceptional health. Read our article below and learn how HIIT training can be a key factor in boosting your healthful gains.
What is HIIT Training?
High-Intensity Interval Training (HIIT) is a type of exercise that involves short bursts of intense exercise alternated with low-intensity recovery periods. Studies have shown that HIIT is one of the best forms of exercise for people looking to find time-efficient ways to get healthy.
Typically, a HIIT workout will range from 10 to 30 minutes in duration. However, despite its short workout duration, it can produce exceptional benefits. In fact, research has shown that HIIT training can produce twice as many gains as moderate-intensity exercise.
The actual activity you can do varies, but it can include:
- Sprinting
- Biking
- Jump rope
- Weight exercises
Healthline offers a great example, “a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.”
3 Benefits of HIIT Training
HIIT Can Burn a Lot of Calories in a Short Amount of Time
A 2019 study found that a HIIT workout will burn more calories than a moderate-intensity workout. The research tasked two groups of athletes: one to take part in a HIIT workout and one to partake in a steady-state run at two different times. Nine minutes after the exercise stopped, researchers found that the HIIT group burned an average of 3 kilocalories per minute, while the steady-state runners burned 2.8 per minute.
The phenomenon of burning calories after you stop exercising is called excess post-exercise oxygen consumption (EPOC). This occurs when your body burns more calories to heal the wear and tear from intense exercise. EPOC is fairly common with HIIT training because of the intensity of the workout.
HIIT Training Can Help You Lose Weight
Another benefit to HIIT workouts is their ability to help efficiently lose weight. A study from the British Journal of Medicine found that people who participated in HIIT workouts lost 28.5% more fat than people who did moderately intense exercise. Additionally, because of the EPOC effect, it can be a more convenient way for you to burn weight since you don’t have to spend as much time working out.
HIIT Improves Your Oxygen and Blood Flow
The heart pumps blood through the circulatory system to deliver oxygen and nutrients to your muscles. Insider provides several studies that indicate HIIT training is a highly effective workout that supports and even strengthens your circulatory system. Additionally, it can have a tremendous effect on improving your cardiovascular health and reduce your risk of heart disease.
NeuroForce1 Conducts Thorough Assessments to Ready You for Intense Training
It doesn’t matter if you’re getting into HIIT training or any other type of exercise regimen; having a deep understanding of your body is the first step on your health journey. NeuroForce1 provides comprehensive assessments at its Scottsdale, Arizona facility to give you detailed information on your body composition, nutrition, and more. Once done, we work with you to develop a plan of action and advise you on key workouts to bring you to optimal health.
Visit our Assessments page and learn what NF1 can do for you.
