Serious fitness freaks love HIIT or high-intensity interval training but most others hate these exercises. While that’s natural for any fitness activity, HIIT stands out because it’s one of the most common activities that has gained significant traction in the fitness schedules of many trainers. This brings us to the following question: Are HIITs necessary? Celebrity trainer Tridev Pandey who trains actors like Sanya Malhotra and Shweta Tripathi Sharma “absolutely” enjoys HIIT.
In an Instagram post, he shared, “I absolutely enjoy my high intensity exercise sessions.”
*I feel the surge as HIIT increases my energy levelswhich leaves me energized and ready to take on the day.
*Experience the afterburn as my body continues to burn calories after exercise, contributing to long term fat loss.
*From sprints to burpees and even weights, I enjoy a workout menu that never gets boring, keeping my body and mind healthy.
*Beyond the physical benefits, HIIT is strengthening mental stabilitypushing my boundaries and instilling a sense of accomplishment.
Taking his perspective into account, we decided to reach out to our in-house experts to understand the pros and cons of HIIT and how to find out if it works for you.
How does this help?
The flexibility and versatility of HIIT making it a suitable choice for individuals with diverse fitness goals and preferences, says fitness expert Garima Goyal.
High-intensity workouts are time efficient. In our fast life, looking for time for regular exercise can be a challenge. “HIIT allows individuals to achieve significant fitness gains in a relatively short period of time compared to traditional steady-state cardio exercises. The concept of intervals, which alternate between short bursts of intense effort and short rest or lower intensity periods, allows for maximum output in a condensed workout session,” says Goyal.
Promotion of weight loss
Intense exertion during exercise creates an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC). “This means that the body continues to burn calories at a high rate even after exercise, which contributes to greater overall energy expenditure,” says Goyal.
In addition to its effect on weight management, high-intensity exercises improve cardiovascular health. Intense bursts of activity increase the heart rate and improve cardiovascular endurance. Over time, this can lead to a stronger and more efficient heart, reducing the risk of cardiovascular diseases such as heart attacks and strokes. The flexibility of HIIT makes it suitable for people of different fitness levels, allowing individuals to tailor the intensity to their specific needs and progress gradually.
Maintaining muscle mass
High-intensity workouts are effective for building and maintaining lean muscle mass. While traditional cardio exercises can lead to muscle loss, HIIT promotes muscle preservation and growth because of the resistance and strength components they often include. exercises. This is important not only for aesthetics but also for maintaining a healthy metabolism and preventing age-related muscle loss, says Goyal.
Goodness of mind
The release of endorphins during intense exercise helps improve mood and reduce stress levels. The feeling of accomplishment after completing a challenging HIIT session can boost self-esteem and confidence, creating a positive feedback loop that encourages continued engagement in regular exercise, Goyal shares.
Knowing a lot
HIIT can be adapted to various forms of exercise, including running, cycling, strength training, and bodyweight exercises. This versatility makes it accessible to a wide range of individuals with different fitness preferences and goals. In addition, the flexibility of HIIT allows for progress over time, ensuring that individuals can continue to challenge themselves and avoid a plateau in their fitness journey,” says Goyal. .
What to remember?
It is important to remember that while high-intensity exercises offers many benefits, it should be approached with consideration of individual fitness levels, safety, and health conditions.
While HIIT Workouts may help you burn more calories in a shorter amount of time, they may not be your best friend for your long-term health! says Miten Kakaiya, fitness coach and founder of Miten Says Fitness.
According to Kakaiya, doing HIIT workouts every day can put a lot of physiological and physical stress on your body that affects your body’s ability to recover. “Doing a HIIT workout in a state of stress can make your progress slower, and it can affect the longevity of your results,” says Kakaiya.
If your resting heart rate is over 70 in the morning, then your body is giving you a signal that it is in a state of stress. “And you don’t want to add to that stress by doing HIIT workouts,” Kakaiya explained.
In addition to that, HIIT workouts can also affect the wear and tear on your joints and may even flare up some old injuries. It can also affect your stance, Kakaiya added. “This is something you want to avoid or minimize, because your results need to be long-term. You don’t want to be struggling with your health and fitness when you’re older, says Kakaiya.
Goyal noted that beginners may need to start with lower intensity intervals and gradually increase the intensity as their fitness improves.
“Consulting a healthcare professional or fitness expert before starting a HIIT program is advisable, especially for those with pre-existing health concerns,” says Goyal.
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