It has already become common knowledge that exercise, in general, can aid in weight loss. However, some individuals struggle to commit to their routines due to time constraints. The majority of people nowadays are too busy with school work and their sedentary jobs. That said, it becomes challenging to establish a routine with such small windows between hectic schedules.
Jogging, running, swimming, and dancing are just some of the examples of exercises. While they are effective and fun, they can take too much of your time. This is why a lot of people nowadays opt for HIIT workouts instead. HIIT workouts can be even more effective when you are under the guidance of a leading personal trainer in Mandurah.
What is HIIT?
HIIT, or high-intensity interval training, is regarded as one of the most effective exercises you can do only within a short period of time. These exercises have been used by athletes for centuries to enhance their endurance and strength. However, people now have been adopting this different breed of exercise to help them lose weight and gain muscle.
Moreover, this is a type of aerobic exercise that is typically performed in short, rapid bursts. Ultimately the goal of doing these exercises to improve athletic performance and achieve a physically fit body.
The difference between HIIT and circuit training
Now that we have defined high-intensity interval training, let us briefly dive into what makes it different from circuit training. To simply state it, circuit training is when you simultaneously perform various exercises. Moreover, a circuit is typically made of at least five distinct exercises that greatly depend on your targeted areas of the body. Also, you can adjust your circuits to the time you plan on exercising.
Overall, circuit training offers versatility to your routine. Moreover, you can perform aerobic workouts, strength exercises, or a combination of the two. In addition to that, you may also build up a circuit to focus on the upper body, core, or lower body.
While circuit training is an old favourite at the gym, HIIT is a recent phenomenon that has gained a lot of traction. HIIT focuses more on intensity and short intervals. Furthermore, these exercises are most commonly associated with aerobic activities.
Benefits of HIIT
Not only does doing HIIT allow you to get your heart rate up within a couple of minutes, but they also offer the following benefits:
- More calories burned: If your goal is to lose weight, you have to do activities that will help you burn the most calories. According to some research, 30 minutes of high-intensity interval training may burn up to 450 calories. But the burn does not stop there. HIIT will also bring you excess post-exercise oxygen consumption or EPOC. Essentially, this will make you burn more calories even after a workout. Furthermore, it has been found that these workouts can add 6 to 15% to the overall energy expenditure.
- Higher metabolic rate: As mentioned, one of the ways HIIT helps you burn calories occurs after you’ve completed your workout. Ultimately, these exercises cause massive metabolic disruption. It takes a relatively long time for your body to return to its resting state after an intense workout. Therefore, you burn more calories during that extended period. For some people, this boosts their metabolism even after a whole day of their workout.
- Lose more weight: Of course, the effect of burning more calories is more weight loss. Because HIIT focuses on higher intensity, you are forced to give all-out effort to maximize the short interval. In the long run, you gain endurance and strength to do more activities in the future.
Gain muscle: Going back to the boost in metabolic rate, the increase in resting metabolism not only burns fat but also promotes muscular hypertrophy. Simply put, HIIT helps to develop muscle by requiring the body to use more of its muscular tissue to execute the activity
How do I get started?
Now that you have a thorough understanding of what HIIT is and the benefits these exercises offer, here are some tips you can do to get started:
- Do not skip the warm-ups: For one, warming up your body prepares you for any activity. In addition to that, it also helps in increasing blood flow and regulating body temperature. Warming up can also assist with muscular pain and injury prevention. Therefore, this step should not be skipped, especially when doing HIIT workouts.
- Start slow: You do not need to be an athlete or have any athletic background to perform HIIT workouts. But if you are just starting and you want to get everything done correctly, it is advisable to seek help from professionals. This will ensure that the program you’re following is appropriate for your fitness level.
In line with this, regardless if you have the help of a professional or not, you still need to start slow. Moreover, you can begin with four to eight weeks of steady-state cardio and weight training before going all out with HIIT. Keep in mind that these exercises will force you to do movements you may have never done before, so you need to put your body in the proper state before executing them.
Keep the intervals short: Furthermore, we also recommend doing HIIT two to three times per week. This will allow you to utilize at least 24 hours for rest and recuperation. You can further maximize these rest days by doing light stretches so as to strain your body and work on your flexibility at the same time. While it is important to exercise and keep your body moving, you will not reap the proper benefits if you neglect adequate rest.