The downside of HIIT - Deepstash

deepstash

Beta

Get an account to save ideas & make your own & organize them how you wish.

deepstash

Beta

Low-intensity interval training can be as effective as HIIT – but only if you spend more time working out

The downside of HIIT

  • Though HIIT might sound easy, those 25-30 seconds can feel like they last forever if you’re exercising as hard as you can. Thus, HIIT might not be appropriate for everyone.
  • Some ill people may feel faint, and very rarely pass out. While the benefits still outweigh the risks for most people, HIIT has also been linked to greater risk of injury.

128 SAVES


This is a professional note extracted from an online article.

Read more efficiently

Save what inspires you

Remember anything

IDEA EXTRACTED FROM:

Low-intensity interval training can be as effective as HIIT – but only if you spend more time working out

Low-intensity interval training can be as effective as HIIT – but only if you spend more time working out

https://theconversation.com/low-intensity-interval-training-can-be-as-effective-as-hiit-but-only-if-you-spend-more-time-working-out-135251

theconversation.com

5

Key Ideas

Why HIIT gained popularity

  • HIIT( high-intensity interval training) promises to improve overall health and fitness and it can also be done in a short amount of time.
  • It requires you to work hard for short periods of 30-45 seconds, infused with recovery periods of 5 minutes, repeated approximately 2-4 times.
  • It can even be done by people of all ages and by those with chronic health conditions, like diabetes.

The downside of HIIT

  • Though HIIT might sound easy, those 25-30 seconds can feel like they last forever if you’re exercising as hard as you can. Thus, HIIT might not be appropriate for everyone.
  • Some ill people may feel faint, and very rarely pass out. While the benefits still outweigh the risks for most people, HIIT has also been linked to greater risk of injury.

LIIT (low-intensity interval training)

This is a new exercise phenomenon that claims you can still achieve similar fitness results to HIIT, but with lower risk of injury.

Though there is currently no research on the effects of LIIT workouts, the idea is that you still perform exercises in intervals, but these exercises are done at a lower intensity and with more shorter rest time in between.

LIIT is not yet backed by science

... but we can look at studies which have compared the effects of doing the same amount of exercise, but over different periods of time.

Both long, slow endurance training (walking or running) and HIIT have been found to improve heart and lung function in healthy adults. Though HIIT typically leads to larger increases in aerobic fitness, both high- and low-intensity training can be beneficial to heart health.

LIIT and HIIT effectiveness

If you simply replace a brief HIIT session with one of a lower intensity, then it probably won’t be more effective, unless the session is longer in order to make up for the loss of intensity.

So if your usual HIIT session is 10-15 minutes long, an equivalent LIIT session might need to be 30 minutes to be as effective.– and a continuous jogging session could be 60 minutes.

SIMILAR ARTICLES & IDEAS:

HIIT: high-intensity interval training
HIIT: high-intensity interval training

HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minute...

The most well-established benefit of HIIT...

...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

VO2 max is one of the best predictors of overall health.

HIIT and weight loss

People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But  this doesn't mean that calorie burn translates into weight loss

This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.

High-intensity interval training (HIIT)

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:

  • Jogging light...
HIIT home workout

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:

  1. Dynamic Warm-up
  2. Bodyweight Squats
  3. Push-ups
  4. Star Jacks (or other dynamic exercises)
  5. Inverted Row (or other pull exercises)
  6. Plank (or other core exercises).
  7. A stretching to cool down.
The P.A.U.L. method (10 minutes)
The P.A.U.L. method (10 minutes)

Choose one exercise for each of the following four categories:

  • P- Plyometric cardio (e.g., Jumping Jacks)
  • A- Abs (e.g., Plank)
  • U- Upper Body (e.g., Push-Ups)
A HIIT circuit (beginners and advanced)
  • Jumping Jacks: 20 reps or 40 reps
  • Squat: 10 reps or 20 reps
  • Incline push-up: 10 seconds or 20 seconds
  • Plank: 30 seconds or 40 seconds
  • Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

Complete this circuit three times with a 30-second rest between each round.

The 3-HIIT wonder (10 minutes)
  • 40 Speed Skaters
  • 10 Floor Burpees
  • 15 Leg Lift + Hip Lift

Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

one more idea

High-intensity interval training (HIIT)

Is involves repeated short sessions, from 6 seconds to 4 minutes, with rests from 30 seconds to 4 minutes in between.

Any type of high-intensity interval training, irrespective of the ...

Incidental physical activities

Are physical activities undertaken as part of carrying out normal daily chores. 

Brief sessions of 20 seconds of stair-climbing (60 steps) repeated 3 times a day on 3 days per week over 6 weeks for example can lead to measurable improvements in cardiorespiratory fitness. 

Incorporating incidental physical activity into our routines
  • Replace short car trips with fast walking, or cycling;
  • Walk up the stairs at a fast pace instead of using the elevator;
  • Vigorous walk at a pace of about 130-140 steps per minute;
  • Look for opportunities to walk uphill;
  • Take your dog to an off-leash area and jog for 30-90 seconds alongside the pup.
Mental Health on the Rise

Mental health issues are on the rise globally, due to a complex life that has us pursue perfection in every aspect of our lives.

Cases of chronic depression and anxiety are normally treated u...

Exercise to treat Depression

Regular exercise can treat mild to moderate depression, as good as the antidepressants.

Exercise provides us with feel-good chemicals made naturally inside our body, as the brain releases endorphins, dopamine, and serotonin.

Exercising for Self-Esteem

Exercise also has a psychological benefit of making us feel great.

Using exercise as a social activity, we improve our self-esteem and get to meet new people, forming healthy and positive connections

one more idea

Sore Is Not Always Good

While it feels satisfying to have sore, aching limbs, and a sign of a good workout. This is entirely unnecessary and one can eliminate the soreness by doing slow reps, or avoiding eccentric (muscle...

Heavy Lifting For Bulk

One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed. 

A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.

Using Scales

Scales are actually useful in providing you with information about your general progress and direction.

7 more ideas

A Positive Experience
A Positive Experience

Joe Wicks (The Body Coach) home workouts have become a rage among families in lockdown, amassing 23 million viewers a week. The whole experience feels unifying and motivating, in an age of physical...

The Godfather Of Fitness

.. was Jack LaLanne, whose self-titled fitness show in the US ran from 1951 to 1985, after which his celebrity status made him appear in prime-time sports and even on The Simpsons.

His bulging biceps coupled with a soft, empathic approach had a sense of intimacy and motivation, which resulted in a magnetic pull on women and children.

Bonnie Prudden

... an expert mountaineer and youth fitness advocate, founded the Institute of Physical Fitness in NY in 1954, making her a force to reckon with and a regular on prime-time US shows.

She enjoyed a long and prosperous media career until the age of 97 when she died in 2011.

4 more ideas

The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

You can gain a lot from giving physical activity a real place of privilege in...

Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

2 more ideas

Eat Plenty of Protein at Every Meal

Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).

Protein increases your metaboli...

Drink More Cold Water

Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.

Drinking water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.

Do a High-Intensity Workout

High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.

7 more ideas

Taking Instructions From Coaches
Taking Instructions From Coaches
  • Engaging with instructional videos, whether it is a fitness workout or a cooking class, is leaving many people overwhelmed, annoyed and even angry.
  • Many experience a sense of intru...
Control Aversion And Personal Development

The phenomenon of rebelling against any perceived control from others is known as control aversion. People do not want to be explicitly told what to do and form a natural rebellion against strict commandments.

While they are trying to learn things at home using the online tutorials, they are increasingly having a short temper and lack of patience.

The Depressed State Of The World

The stressful and uncertain situations created by a global crisis, from which the news industry is thriving nowadays, is making the positive words and messages from the instruction videos sound forced or even fake. Staying in isolation is also linked with increased frustration, anger and stress.

People want to connect with others in-person and traditional methods of doing things, like cooking with a recipe book or taking a live workout class are always preferable to sitting isolated in a closed room.

one more idea