HIIT training has a series of benefits that you should know, which is why it is considered as an effective alternative to obtain excellent physical condition and good health. This type of training is called by its acronym in English “High Intensity Interval Training” and it is known as interval training because short sessions of high intensity exercises and effort are done with periods of recovery of low or medium intensity.
High intensity running periods last no more than 20 minutes, but the whole session is long because it includes warm-ups before the session and after completing the complete training. In this sense, we will describe the benefits of HIIT training:
Minimum time investment in achieving maximum performance: Without a doubt, it is one of the greatest benefits of HIIT training, which is why it is practiced by many athletes and people who do not have much free time to exercise. In addition, various aspects are worked on in short sessions such as power, strength, aerobic and anaerobic condition, and the burning of many calories. Definitely, a wonderful option to lose weight and have good health.
Acceleration of metabolism: During HIIT training the caloric expenditure of the body experiences an increase of up to 15% due to a higher post-exercise oxygen consumption or COPD effect 48 hours after having done a high-intensity session, which causes acceleration of fat burning, which results in weight loss.
Therefore, it is considered that these short high-intensity sessions with increased oxygen volume favour the overall physical condition of individuals, especially in semi-sedentary or sedentary people, although in athletes the improvement is less because they already have an optimal and strengthened physical condition.
It favors the loss of weight and fat: This is mainly because the aerobic and anaerobic intervals combine, causing a greater amount of fat to be burned and subsequent weight loss, which is convenient to have a good state of health.
It favors the adaptation process: Scientifically it has been corroborated that HIIT training gives the body a set of stimuli through the practice of activities at different intensities, which favors the adaptation process of the organism, as well as the energy and muscular reaction when developing demanding physical activities, having an impact on the process of losing body weight.
It favors the increase of muscular mass: HIIT sessions that are carried out with gym equipment, especially weights, increase muscle mass, which is a great benefit for the practice of sports disciplines such as swimming, cycling, and athletics, among others.
It provides comprehensive health: Many specialists in the field and athletes agree that HIIT training promotes cardiovascular health, and if it is reinforced with the acquisition of healthy habits such as proper nutrition, rest, not using drugs or alcohol, it undoubtedly affects the comprehensive well-being state. In addition, biologically, the sessions of this type of training favor the regulation of mitochondrial density and insulin levels.
It increases motivation levels: Even though the high levels of demand of high intensity sessions of HIIT training can be very exhausting, especially for individuals who are not used to this type of physical activity, seeing how satisfactory results are obtained in short periods of time causes motivation levels to increase gradually, and physical, mental and emotional health to be promoted. But this must be done step by step so as not to risk injury and thus achieve the set objectives.
Thus, recovery times must be met and not think that in only three or four sessions a week they will look perfect since the high demand of this training makes that the recovery time should not be so short, especially when it comes to beginners. For this reason, you should carefully make progress, taking steps as improvements are observed, which in some cases should be observed by a specialist in the field.
For these reasons, you should know that people who want to carry out HIIT training should have a minimum of physical conditions that prepares them to comply with very demanding high intensity sessions so as not to risk fainting, having dizziness or injuries that put their health at risk.
Remember that your body must overcome the process of muscular and cardiovascular adaptation without forgetting the importance of warm-up exercises because you will undergo a strong physical work. It is also recommended that before engaging in this activity, you do physical activities that prepare your body such as long walks, aerobics, and swimming, among others.
ALFA