High intensity interval training (also known as HIIT) is defined as short, intense, unsustainable bursts of physical activity, paired with intervals of quick rests. This type of intense training causes a sort of metabolic disturbance which can result in the body burning calories at a higher rate up to 48-72 hours later. HIIT can also increase metabolism, reduce insulin resistance, improve cardiac function, produce faster gains in endurance levels than steady state cardio training, and can be an effective way to build fast twitch muscle.
This training programme involves intense work periods that are performed at 80% to 95% of a person’s maximum heart rate, which is the maximum number of times your heart will beat in a minute without overexerting yourself. The recovery periods may last as long as the work periods and are usually performed at a rate of 40% to 50% of the maximum heart rate. The routine involves alternating between the work and recovery periods.
HIIT can be modified for people of all fitness levels and people with various medical conditions, including people who are overweight or have diabetes. These workouts can be performed using various methods of exercise including bodyweight exercises, strength exercises, cycling, walking, swimming, or running, or in a group fitness setting. HIIT sessions tend to burn more calories than traditional workouts and you can burn more calories during the post-exercise workout period.
However, since they are more exhaustive than traditional steady state endurance workouts, a longer recovery period is often needed. If you are going to start HIIT training, it may be beneficial to start with one session per week, and then as you feel ready for a greater challenge, add a second session while still making sure you spread out them out and never do them on back-to-back days.
HIIT can provide enormous advantages for people trying to get healthy and lose or maintain bodyweight, and it's also a great time saving option because it can be completed quickly. Plus, “high intensity" is relative to each individual, so it allows everyone to participate.
To know more about HIIT with Muscle House Gym, visit musclehouse.ae or call 02 631 2471.