HIIT: an acronym that stands for high intensity Interval training Nowadays you often come across the word “HIIT” and many of you wonder what it is. Well, it’s not a dirty word, it’s not something to eat, nor even a tool for beating people (or your husband).
This is a new training method, generally aerobic, but it can also be hybrid, i.e. a mix with training using, for example, weights or your own body weight HIIT training: What it is and what are the benefits:
HIIT: what does High Intensity Interval Training mean?
Translated into Italian it would be ” High intensity interval training “, in fact this particular type of training alternates high intensity exercises, such as sprints, with low intensity exercises, such as a slow walk (active recovery), or complete rest.
It is a more advanced form of interval training, because it causes our heart to work at a greater intensity, and is usually characterized by its brevity in terms of duration. In fact, HIIT training generally lasts 10-15 minutes maximum 20, unlike a traditional aerobics session of 30-60 minutes continuously and at a moderate pace.
The benefits of HIIT training
Meanwhile, given the short duration, it is excellent for those who have little time to dedicate to training due to work, family and various commitments. It is perfect for those who want to achieve better results in less time, both in terms of weight loss and improvement of cardiovascular capacity. In fact, several studies have shown that HIIT training allows you to burn much more body fat immediately. And fat is burned first during training and then also at rest. Even though it is a shorter workout than a run it allows you to burn fatter, especially in the 24 hours after training. But how is all this possible?
HIIT to burn calories and increase metabolism
It seems surreal and almost impossible (I myself was skeptical until I tried it and obtained good results), but this increase in calorie expenditure at the expense of fat is due to the fact that HIIT training stimulates our basal metabolism, increasing it. Beyond this, it also allows us to preserve our lean mass.
This overturns old beliefs that held that it was precisely longer, slower-paced aerobic training that was best for burning fat and protecting muscle mass.
And not only! In fact, it also allows you to further develop muscle mass. Instead, when you train at reduced and constant paces for prolonged periods of time, the muscle fibers get used to being more aerobic and have more resistance, becoming smaller and therefore also weaker.
By reducing the time spent on aerobic workouts, HIIT training is also less tiring from a psychological point of view. I personally find being stuck on a treadmill, stepper, exercise bike or elliptical machine for 30 minutes straight to be extremely monotonous and boring!
The benefits of HIIT training
HIIT training: What it is and what are the benefits With the HIIT program, the peaks of intensity can be more exhausting, but they are short and stimulating. And this makes training more “fun” and shorter.
Another advantage of HIIT training is that it can be done anywhere, with any equipment, and even without any equipment! HIIT training doesn’t have to be done on cardio machines.
The possibilities are practically limitless. You can train with a jump rope, weights, elastic bands or your own body weight. So, next time you’re in the cardio-fitness area, consider not going slow for long, but doing a HIIT workout.
Please note
The practice of this training is recommended for individuals who are already trained and have no pathologies, in which case it is best to consult a doctor first. Carry out a warm-up of at least 10 minutes and some stretching before training, to prepare well for such intense efforts, and at the end also add a cool down and even more stretching.
Practice this training at least 3 times a week and no more than 5 times a week, otherwise you risk overtraining, better if done in the morning on an empty stomach to burn more, but if this is not possible, it is perfectly fine to practice it at any time. Happy Workout everyone
