HIIT is a type of training that alternates between high-intensity intervals and short recovery periods that can help you improve your overall health. In addition, due to the demand it represents, it can offer you benefits for a longer time than traditional exercises, but training for a shorter time. Likewise, it can help you improve your oxygen consumption and make you lose fat and calories while you train for a few minutes . Learn why HIIT is so effective explained by science!
What is HIIT?
HIIT, for its acronym in English High Intensity Interval Training , is a type of training with high intensity intervals that seeks to achieve better results in less time . In this sense, in the high intensity intervals of this training, a heart rate of 80 to 95% of the capacity is reached. Similarly, in periods of rest or low intensity, the heart rate is reduced by 40 to 50% of the total capacity.
The duration of these workouts can vary according to the person’s ability, but the shorter the main intervals, the greater the intensity . In this way, due to the level of demand and the benefits it brings to the body, there are many reasons why HIIT is so effective, explained by science. In this sense, it can help you improve your general performance, your cardiovascular health and control blood sugar levels.
Benefits of HIIT according to science
High-intensity training has generated interest in both scientists and athletes due to its remarkable benefits . In this sense, various studies have been carried out to verify the reasons why HIIT is so effective, and here we list them for you:
Helps burn calories in a short period of time
High-intensity interval training can help you burn calories fast . In addition, thanks to their characteristics, they will allow you to increase your caloric demand to a higher level than traditional training with weights or other accessories.
A study published in 2015, in the Journal of Strength and Conditioning Research, managed to verify these benefits of HIIT. In this sense, calorific consumption was evaluated in different training sessions: HIIT, weight lifting, running and cycling. In this way, it was shown that in high-frequency interval training it is possible to burn up to 30% more calories than in other trainings .
In the HIIT of the study, high-intensity repetitions were performed for 20 seconds and low-intensity exercises or rest for 40 seconds. However, the training day was carried out for 30 minutes, a time greater than the usual HIIT practices.
Promotes fat loss
High-intensity workouts can help you lose fat in just a few minutes. In addition, they can help you reduce your waist due to their effects on visceral fat. In this way, they can produce similar effects to other traditional exercises, but with the difference of a shorter but more demanding workout.
In this sense, a study published in the International Journal of Obesity , in 2016, managed to verify these benefits. For this reason, a group of young people with obesity who followed a high-intensity training 3 times a week for 12 weeks was evaluated. Similarly, each training lasted 20 minutes each during each session. As a result, the loss of 17% of visceral fat and 2 kilograms of body weight was evidenced . This is one of the benefits that supports why HIIT is so effective explained by science.
Allows to increase metabolism
Thanks to the intensity of these workouts, HIIT helps you increase your body’s metabolism . In this sense, your body will work in a better way, even after several hours of the training day.
According to research published in the journal Sports Medicine in 2015, HIIT can significantly increase metabolism for hours, even after training . In addition, it was shown that these effects were greater than other types of training, such as weight lifting.
Likewise, another study published in the International Journal of Sport Nutrition and Excersice Metabolism , in 2012, managed to verify these effects. In this sense, according to research, for every two minutes of high-intensity training, the metabolism can be increased for 24 hours . In other moderate-intensity training, such as racing, this effect is achieved by training for at least 30 minutes. However, these benefits will depend on the quality of the training.
Improves oxygen consumption
High-intensity workouts like HIIT can help improve your oxygen uptake, or VO2 max. In this way, benefits similar to other traditional training are achieved, but in a short period of time.
In this sense, a study published in the journal PLOS ONE in 2016 compared oxygen consumption between different workouts, including HIIT. For the study, 31 women with obesity, between 18 and 30 years of age, were selected. These people trained for 20 minutes a day, 4 times a week and achieved a 9% improvement in their oxygen uptake . Although these benefits can be achieved in traditional training, with HIIT it can be achieved in less time. This is one of the reasons why HIIT is so effective explained by science and proven by athletes.
Control blood pressure and heart rate
High-intensity interval training has long been linked to improved health and prevention of cardiovascular disease . For this reason, they are often used by people with obesity to protect their heart and lose weight.
In this sense, an investigation published in the British Journal of Sports Medicine , in 2015, focused on these properties linked to HIIT. In this way, it was shown that this type of training helps control high blood pressure and heart rate, especially in people with obesity . In addition, it was found that people with normal blood pressure and without obesity do not usually suffer changes in pressure when practicing these workouts.
Helps control blood sugar levels
Thanks to the demand and the effects that this training generates in the body, HIIT can help control blood sugar levels . Also, these workouts can help improve insulin tolerance in patients with diabetes.
A compilation and analysis of different studies published in the journal Obesity Reviews , in 2015, managed to verify these benefits of HIIT. In this sense, high-intensity interval training can help you control blood sugar levels. Likewise, it was found that this type of routine has an effect on the body that promotes better tolerance to insulin . Due to these reasons that HIIT is so effective explained by science, it is recommended for people diagnosed with type 2 diabetes.
Increases resistance
High-intensity exercises, like HIIT, can help you improve your endurance by making you work harder . In this sense, your body will adapt faster to your demands to give you more efficient responses.
A study published in the journal PLOS ONE , in 2014, indicates that by training for 30 minutes a week, with 3 of them at high intensity, the general performance of the body can be improved . In addition, it helps increase the oxidative capacity of skeletal muscle, control blood pressure and increase oxygen consumption. In this way, HIIT can improve your performance in other sports activities of lower intensity.
conclusion
High-intensity interval training, or HIIT, is a type of routine that, due to its level of demand, will force your body to give its best. In this way, it will help you achieve better results in a short period of time, optimizing your performance .
In this sense, there are many reasons that HIIT is so effective explained by science, since it can also help you control the level of sugar in the blood and blood pressure . Likewise, it can help diabetics to improve insulin tolerance, as well as obese people to lose fat. However, despite its benefits, it is recommended to consult a specialist for advice and to avoid possible injuries or risks.
References
- JorgeFitness. (2020, June 4). High intensity interval training, HIIT . Skilledfitness. https://skilledfitness.com/high-intensity-hiit-interval-training/
- Millar, J. (2020, April 14). HIIT is changing the way we work out, here’s the science why it works . BBC ScienceFocus Magazine. https://www.sciencefocus.com/the-human-body/hiit-is-changing-the-way-we-workout-heres-the-science-why-it-works/amp/
- Shortsleeve, C. (2020, March 16). 7 Scientifically Proven Benefits of Interval Training . Men’s Journal. https://www.mensjournal.com/health-fitness/7-scientifically-proven-benefits-interval-workouts/2-youaere-more-likely-to-stick-to-it/
- Tinsley, G. (2017, June 2). 7 Benefits of High-Intensity Interval Training (HIIT) . Healthline. https://www.healthline.com/nutrition/benefits-of-hiit#TOC_TITLE_HDR_9