Your doctor recommends that you improve your cardiovascular health. Think about HIIT Cardio Workouts. High-intensity interval training or HIIT is the solution you need. It improves the health of your heart, your respiratory system, and metabolic rate.
Its main benefit is that you will keep burning fat even after your workout. The silver lining to people who are yet to achieve their perfect body mass index.
What Exactly Are HIIT Cardio Workouts?
HIIT is a repeating high-intensity exercise with resting for a while between each session. The process takes about 20-30 minutes alternating between resting and exercising.
While doing this, you can push yourself to work harder during the short intervals. More so than if you worked out continuously for more extended periods. The brief intense workout of about 20 seconds develops an unsustainable pace.
The typical excuse of why someone does not work out usually is lack of time. But, HIIT workouts do not need much time compared to conventional exercises.
Compare the impact of HIIT workouts to regular workouts. Especially on muscle metabolism and body fat. The results reveal the two have opposite effects.
HIIT cardio workouts enhance muscle building, while steady-state exercise breaks down the muscle. Moreover, HIIT workout burns fat during the day. This is because it also boosts metabolic function.
Guide to Performing HIIT Cardio Workouts
There are many intense workouts to suit different people. Some can opt for sprints, others pushups. Whatever works or them. The bottom-line is alternating between rest and intense workout.
For instance, you can run on the treadmill which gives you the option of a fast pace versus a slow pace. You can incorporate sprints, and you can begin to walk or jog to take your short time to rest and recover.
Choose to go with the steady-state workout? That will mean you are working out at a constant pace throughout. So you will need lots of energy to sustain consistency.
HIIT Cardio Workout Benefits
HIIT cardio workouts impact three major systems if your body. These are the hormone levels, oxygen consumption levels, and cardiovascular health and endurance.
How Does HIIT Increase Your Body’s Ability To Use Oxygen?
Excess Post-exercise Oxygen Consumption or EPOC. This is the phenomenon your body experiences after strenuous activity. There is an increased rate of oxygen consumption. As you work out, the body uses too much oxygen and may experience a deficit. This is why you may run short of breath.
After your HIIT cardio workouts, your body will need to compensate for the oxygen deficit. It has to use up more oxygen during the recovery period. It goes to repair your muscles, and replenish your glucose levels. This also restores your hormone levels.
Apart from the need for oxygen after an intense workout, your body will need energy. So, it will break down excess fats stored in your body. And release fatty acids into the bloodstream to all body organs.
As you rest, oxidation of the fatty acids occurs which cause a burst of energy. So, while you are recovering, your body will still be burning more fat. This translates to fat loss. A significant benefit of the HIIT cardio workouts. Moreover, the oxygen produced does not go to waste once oxidation takes place. The excess goes to reduce the level of lactic acid in your blood.
Lactic acid makes you feel like your muscles are on fire as you work out. The body forms lactic acid during exercise. This travels through the bloodstream to various body organs like kidneys and liver.
For lactic acid to convert it to pyruvic acid, requires oxygen. The reduction in lactic acid will help the decline in pain and enable the body to enter a recovery phase.
The EPOC has several benefits after workouts. They all go hand in hand in affecting your health, strength, and stamina positively. Besides, the exercise results in high temperatures which creates an increased metabolism.
HIIT and Hormones
The high-intensity training encourages the release of adrenaline. This helps to convert your fat into fuel. So, the more you work out, the more the fat cells break to release energy thus the more fat you lose.
HIIT also helps to improve your sensitivity to insulin. Enabling you to control your glucose levels and body weight. This could be due to the fact you are using many more muscles during an intense workout.
Who Benefits From HIIT The Most?
The intensity works best for active people whose cardiovascular health is good. But middle-aged adults leading a sedentary life can also enjoy HIIT Cardio Workouts. They just need to change the intensity of the workout for their fitness level.
All in all, HIIT suits everyone. If you have not been active, then it is best you start with slow exercises. In general, HIIT cardio workouts are safe. Anyone can do them especially considering the little time commitment that accompanies them.
Develop a HIIT program that works best for you. You can combine it with other exercises until you have a suitable plan. There are many benefits HIIT cardio workouts afford you. It reduces your risk of getting heart diseases and boosts metabolic function. And it improves body composition, among others. You should consider giving HIIT a try.
Develop Your HIIT Cardio Workouts Routine
Do not confine yourself only to the exercises you know and prefer. One never knows what awaits on the side of the unknown until you try. You might surprise yourself of the many abilities you have. Incorporate some HIIT routines into your workout program. Even professional athletes must try a different exercise. Especially after they engage in one specific activity for long.
However, everything requires guidelines to ensure optimal performance. Consider these factors before starting your HIIT cardio workouts.
Time Spent In An Intense Working Interval
The more time you spend in the extreme range, the more impact you will experience. You should start with short bursts and work your way into longer times.
Time Spent In The Recovery Phase
Shorten your rest periods as you improve your abilities. You will need less time to recover once you adapt to HIIT workouts.
Reps Performed In An Intense Workout
You can improve your rep during your intense burst instead of prolonging the time.
Number Of Interval Series Performed
Start small; 15-20 minutes is good and later increase to 20-30 minutes. Your body will soon adjust to the intensity. The series should improve too.
How Many Workouts per Week
Your body needs to repair and grow strong between workouts. Experts recommend 2-3 workouts per week.
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