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High Intensity Interval Training

High Intensity Interval Training

High Intensity Interval Training

 

Want to look ripped? Then high impact interval training is the way to start. But, before you say no way, hear us out. HIIT is hard, yes. Yet, it can and will give you the results you’ve always dreamed of, and here is why.

What Is High Intensity Interval Training?

When experts talk about high interval training, they refer to physical activities that alternate hard-charging intervals where your heart rate attains at least 80% of its maximum capacity with slow-paced periods. The high intensity part often lasts for 1 to 5 minutes, followed by a period of rest or break from high intensity training.

With HIIT training, you do short and intense workouts. These are a series of physical activities that will make you push yourself to the maximum for 30 to 60 seconds. This is what we call a short burst in exercise with maximum effort. 

Why Not Go For Moderate Continuous Training Instead?

You want results. And fast. High intensity interval workouts are recognized as a time-efficient training method capable of inducing superior changes compared to traditional moderate and continuous training.

So, is high intensity interval training good for weight loss? HIIT interval training is a go-to method for getting a sculpted look, curbing the extra pounds, and burning calories. It can also aid with circulation, glucose control, and high blood pressure.

What to Eat Before High Intensity Interval Training?

One thing to know about high intensity interval training is that nutrition will play a key role in the final results. You may be exercising as instructed, but if you follow that with cheeseburgers and other unhealthy goods on a regular basis, you are throwing all your efforts down the drain. Here is what to eat before and after high intensity interval training for the best results:

  • Before-workout nutrition for HIIT: Create a moderate-to-high carb meal with some protein about 3 to 4 hours before the exercise. Then, get yourself another small high-carb snack. This can be dried fruits, almonds, or whole-wheat toast with banana and peanut butter.
  • After-workout nutrition for HIIT: Get a combo of protein and carbohydrates 30 minutes or less after the workout. You can choose a whole-wheat pita with some scrambled eggs and veggies, a protein-rich shake, or muscle recovery supplements like whey protein.

 

How to Do High Intensity Interval Training at Home?

Pick a few exercises that work well for your current fitness level and work your way from there. The simplest way to start with HIIT high intensity at home is to divide every minute into periods of exercise and rest. If you are a rookie, a 30-sec workout and a 30-sec rest will do the trick. For someone who already knows the ropes, doing 45-sec of workouts followed by 15-sec of rest can help you get the results you want.

 

References

https://www.insider.com/benefits-of-hiit

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/

https://www.vox.com/science-and-health/2019/1/10/18148463/high-intensity-interval-training-hiit-orangetheory

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5157059/

https://www.livestrong.com/article/544148-hiit-exercises-at-home/

https://www.acefitness.org/education-and-resources/professional/expert-articles/5332/pre-and-post-workout-nutrition-for-high-intensity-interval-training/