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In the past few years, especially after COVID-19 hit the world, people have realized how important it is to have a healthy lifestyle. They have started including healthy dietary habits and involving physical activities in their daily lives. When it comes to diet, things are a bit simple, as people only have to follow one rule: eat healthy, in moderation, and avoid junk. But in the case of physical activities, things are a bit different.

People have different kinds of physical activity options, such as yoga, cardio, weight training, etc. Amidst all these traditional options, a new fitness trend is rising: HIIT (high-intensity interval training). In this blog, we will dive into the world of HIIT, compare it to traditional exercise, and discuss its benefits.

What Is The HIIT Training Method?

HIIT, or high-intensity interval training, is a special workout regimen in which a person has to perform small periods of exercise along with recovery periods. This system starts pushing the aerobic and anaerobic systems and leverages it for an increased calorie burn. This workout method has easily gained traction because most people today are working and don’t have much time for exercise.

HIIT is effective, efficient, and easily customized, so people get the best results in very little time. Whether you are experienced or fairly new to the fitness world, high-intensity training workouts can be customized according to your fitness level, expertise, and goals. All you need to do is be ready to adapt to challenges, as they can be more challenging than traditional exercise.

Is HIIT Better Than Cardio?

As HIIT has gained popularity among commoners in the past few years, a common question has also started rising- Is HIIT better than cardio? Before comparing, everyone should know that both have cardiovascular benefits, but high-intensity interval workouts stand out in several aspects. Let’s discuss them in detail-

  • Time Efficient: According to recent research, 15-20 minutes of HIIT workout is equivalent to an hour of moderate cardio. This makes HIIT a prime choice for individuals who already have a time crunch, as it takes less time than cardio.
  • Muscle Prevention: HIIT is a combination of various cardio and strength training elements. This combo ensures that a person’s muscle mass stays preserved while burning fat. On the contrary, cardio is not balanced, leading to muscle loss.
  • Calorie Burn: From the explanation of HIIT, it is clear that it is an intense workout in which a person is allowed to take short breaks. It leads to a higher calorie burn when a person is performing exercise. Moreover, it also keeps the metabolic rate elevated for hours, leading to a post-workout calorie burn. This phenomenon is known as excess post-exercise oxygen consumption (EPOC). People doing HIIT also notice a metabolic efficiency leading to overall fat loss.

Is It OK to Do HIIT Every Day?

It is important to consult a fitness expert to understand whether a person should perform a high-intensity training workout every day. This is because HIIT is a game of high intensity and speedy recovery. For a person performing this exercise, it is crucial to understand these elements and balance them. Also, because of its high-intensity nature, there is a chance that a person might feel stress in their muscles, joints, and cardiovascular system.

If a person oversteps, it can easily lead to fatigue, injuries, and declining performance. A fitness expert will first check your fitness level, expertise, and goals to determine what exercise you should incorporate into your schedule. Then, they will help you strike a balance by suggesting how many days you should perform the exercise. For some people, it is safe, but in general, experts recommend 3-4 times a week.

On other days, they suggest engaging in low-intensity activities like yoga, walking, etc. to prevent stagnancy. In general, the main aim of HIIT training is to ensure quality, not quantity, so that it can benefit an individual in the long run.

Is 20 Minutes Of HIIT Per Day Enough?

The answer to this question varies from individual to individual. For some people, a well-structured 20 minutes of high-intensity interval workouts is more than enough, as they are beginners and have low fitness levels. It can deliver significant results no matter whether your goal is cardiovascular benefits, weight loss, or overall fitness. However, as a person advances at all levels, these 20 minutes may not be sufficient for them. They need to increase the HIIT duration with intensity and levels of exercise.

But if someone is only able to spare 20 minutes for exercise, then they should ensure that their workout is well planned. It should focus on higher intensity and engage all muscle groups of the body. This can be easily achieved by performing different exercises. It is suggested that everyone first consult an expert and take their help in planning a schedule for maximum results in minimum time. 

7 Benefits Of HIIT

  • Effective Calorie Burn: Compared to other exercises, HIIT helps burn more calories in less time. It also opens up a way for post-workout calorie burn, which makes it a perfect workout for people looking to manage weight and lose extra fat.
  • Improved Metabolic Rate: More than 70% of people today face slow metabolism problems due to junk eating and sedentary lifestyles. HIIT helps improve this with its EPOC effect, which oxidizes fat faster than cardio.
  • Impthanscular Health: HIIT has a proven impact on blood pressure and increases VO2 max. This reduces the risk of various cardiovascular diseases, resulting in an overall healthy lifestyle.
  • Fat Loss and Muscle Preservation: Fat loss can be achieved easily with cardio and other traditional exercise regimens, but in the process, a person also loses muscle mass. The benefit of HIIT is that it not only helps you lose fat but also preserves your muscle mass and even builds it.
  • Enhanced Mental Health: HIIT, in general, helps release endorphins in the human body. These mood-elevating hormones lead to a better mood and stress reduction. Also, HIIT helps increase mental resilience because of the sense of achievement provided by HIIT.
  • Time-Saving: We all know that most people willing to stay physically active cannot do so because of time constraints. Hiit is a very time-efficient method of achieving fitness goals, making it suitable for busy people.
  • Improved Insulin Sensitivity: Regular HIIT workouts help regulate blood sugar by increasing the sensitivity of insulin receptors. As a result, the risk of type 2 diabetes decreases.

If you want to start your HIIT journey and are looking for the best gym in Gurgaon, Fitness & More is the best option. They offer personalized training programs with expert guidance, exercise schedules, customized diet plans, and support.