Find out how to start training with this exercise that promotes rapid gains in fitness
High-intensity interval training, known as HIIT (High intensity interval training), is a practice that has established itself as one of the most effective methods for those who want to improve their physical fitness quickly and effectively.
According to Harvard experts, HIIT can increase your fitness level in less time than moderate exercise, making just 75 minutes a week enough to meet physical activity guidelines.
“If your goal is to improve your fitness, doing moderate intensity exercises definitely works. But HIIT workouts can increase your fitness level faster in a shorter period of time,” says Dr. Sawall Guseh, a Harvard doctor.
What is HIIT?
HIIT is a technique that combines short periods of intense exercise with intervals of rest or light activity. This alternation causes your heart rate to increase significantly and stay elevated, which helps you burn more calories, strengthen your cardiovascular system, and improve your body’s ability to use oxygen.
An example of a HIIT workout is running or cycling briskly for 30 to 90 seconds, followed by a lower-intensity recovery interval. This cycle is repeated multiple times during a session, allowing for a high-intensity workout in less time.
Benefits for the heart and brain
According to Harvard, HIIT has great benefits for cardiovascular health. The practice helps improve the heart’s ability to pump blood. Additionally, HIIT releases endorphins, mood-boosting chemicals that can help relieve muscle soreness after a workout, making the activity more enjoyable and even fun.
According to the Harvard article, this “feeling of well-being” causes many people to perceive HIIT training as less strenuous, despite the higher intensity of this type of training.
How to get started with HIIT?
For beginners or people with heart problems, it is essential to consult a doctor before starting strenuous exercise. The Harvard article suggests starting with short, high-intensity intervals interspersed with longer periods of light exercise.
For example, if you usually walk for 30 minutes, you can add quick breaks: walk at a brisk pace for one minute and return to an easy pace for three minutes. Repeat this cycle five or six times to get started.
As your fitness improves, you can reduce your rest time and increase your high-intensity period. This can be done with different exercises, such as running, cycling, swimming, elliptical and even dancing. For an even bigger challenge, try adding hills to your route or jumping onto platforms – any adjustment that increases the intensity makes the workout more efficient.
HIIT: a practical and effective workout
HIIT is a great option for those looking for a workout that brings quick benefits to the heart and general physical conditioning, without the need for long sessions. Incorporating HIIT into your routine could be the boost you need to improve your performance and conditioning.
To get started with HIIT, it is recommended to perform 20- to 30-minute sessions, two to three times a week, with breaks between days for recovery. Start with short, high-intensity intervals of 30 to 90 seconds, followed by longer recovery periods, and adjust the duration and intensity as your fitness improves.
Remember, however, that it is always advisable to consult a doctor before starting, as well as seeking advice from a physical education professional, who can advise on how to start doing HIIT correctly.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
