The downside of HIIT - Deepstash

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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.

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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 minutes) with periods of rest or lower-intensity exercise.

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 lightly for three minutes.
  • Pushing yourself harder for a minute (run or sprint).
  • Repeating this cycle 4 more times.
    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)
    • L- Lower Body (e.g., Squats

    Perform each exercise for 30 seconds. After performing all four exercises, rest 30 seconds and start again

    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.