Avid fitness freaks love HIIT, or High Intensity Interval Training, but most others loathe this type of exercise. Although it is natural to all fitness exercises, HIIT stands out because it is one of the most common activities that has gained significant traction in the fitness schedules of many trainers. This brings us to the next question: Is HIIT necessary at all? Celebrity trainer Tridev Pandey, who trains actors like Sanya Malhotra and Shweta Tripathi Sharma, “absolutely” enjoys HIIT.
In an Instagram post, she shared, “I really enjoyed myself high intensity exercise sessions.”
* I feel an increase when I add HIIT energy levelsleaving me refreshed and ready to conquer the day.
*Experience the afterburn as my body burns calories after exercise which promotes long-term fat loss.
*From sprints to burpees and even weights, I enjoy a workout menu that never gets boring and keeps both my body and mind active.
*In addition to the physical benefits, HIIT promotes mental flexibilitypushing my limits and instilling a sense of accomplishment.
Taking his point of view, we decided to reach out to our in-house experts to understand the pros and cons of HIIT and how to know if it works for you.
How does it help?
Suitability and versatility HIIT make it a suitable choice for individuals with different fitness goals and preferences, said fitness expert Garima Goyal.
High intensity exercises are time efficient. Finding time in our fast-paced life regular exercise can be challenging. “HIIT allows people to achieve significant fitness gains in a relatively short period of time compared to traditional steady-state cardio. The concept of intervals, which alternate between short periods of intense effort and short periods of rest or periods of lower intensity, allows for maximum output in a concentrated training session,” said Goyal.
Promoting weight loss
Vigorous exertion during exercise produces an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC). “This means the body continues to burn calories at an increased rate even after the exercise is over, increasing overall energy expenditure,” Goyal said.
In addition to affecting weight control, high-intensity exercises are effective cardiovascular health. Vigorous activities raise the heart rate and improve cardiovascular endurance. Over time, this can lead to a stronger and more efficient heart, reducing the risk of cardiovascular diseases such as heart attacks and strokes. The adaptability of HIIT makes it suitable for people of different fitness levels, allowing individuals to tailor the intensity to their specific needs and progress gradually.
Maintaining muscle mass
High intensity exercises are effective in building and maintaining muscle mass. While traditional cardio exercises can lead to muscle loss, HIIT promotes muscle preservation and growth due to the resistance and strength components they often include. exercises. This is crucial not only for aesthetics, but also for maintaining a healthy metabolism and preventing age-related muscle loss, Goyal said.
The release of endorphins during intense exercise improves mood and reduces stress levels. A sense of accomplishment after a challenging HIIT session can boost self-esteem and confidence, creating a positive feedback loop that encourages continued regular exercise, Goyal shares.
HIIT can be adapted to various forms of exercise, including running, cycling, strength training and bodyweight training. This versatility makes it accessible to a wide range of people with different fitness habits and goals. Additionally, HIIT’s adaptability allows for progression over time, ensuring individuals can continually challenge themselves and avoid plateaus in their fitness journey,” said Goyal.
What to keep in mind?
It is important to note that at the same time high intensity exercises offer numerous benefits, they should be approached with individual fitness levels, safety and health conditions in mind.
While HIIT workouts can help you burn more calories in less time, they may not be your best friend when it comes to your long-term health! said Miten Kakaiya, fitness coach and founder of Miten Says Fitness.
According to Kakaiya, doing HIIT training every day can cause a lot of physiological and physical stress on your body, which will affect your body’s ability to recover. “Doing a HIIT workout in a stressed state can further slow your progress and affect how long your results last,” Kakaiya said.
If your resting heart rate is over 70 in the morning, your body is giving you a signal that it is in a state of stress. “And you don’t want to add to that stress by doing HIIT,” Kakaiya described.
In addition to this, HIIT exercises can also affect joint wear and tear and can also re-ignite old injuries. It can affect you too posture, added Kakaiya. “This is something you want to avoid or minimize because the results need to be long-lasting. You don’t want to struggle with your health and fitness when you’re older,” Kakaiya said.
Goyal noted that beginners may need to start with lower intensity intervals and gradually increase the intensity as their fitness improves.
“It is recommended to consult with a health professional or fitness specialist before starting a HIIT program, especially for those with pre-existing health conditions,” Goyal said.
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