Your heart and the arteries that transport blood around your body are part of your cardiovascular system. The heart pumps blood throughout your body, providing vital oxygen and minerals. Having a healthy lifestyle is very important if you want to keep your heart healthy. A healthy lifestyle includes eating a balanced diet and exercising regularly. High-intensity interval training (HIIT) exercise is a great way to keep your heart healthy and improve overall health.

HIIT is a training method that involves performing short bursts of intense activity or near maximum effort with periods of short activity or rest between bouts. Its aim is to increase performance by maximizing anaerobic energy systems. Since the body significantly recruits an anaerobic energy system, it differs from aerobic (cardiovascular) exercise in terms of intensity, interval duration, and number of bouts (though not entirely excluding aerobic routes).

HIIT. basics of

HIIT involves repeating brief bursts of running, cycling or other similar activity with maximum or near maximum effort. For example, a cycling session in HIIT training might look like this:

  1. Warm up your body by pedaling at a slow pace or with 5 minutes of resistance (about 60% of your maximum effort).
  2. Pedal at about 85% of your maximum effort for the next 30 seconds.
  3. Slow down and pedal at a comfortable pace for the following 30-45 seconds.
  4. Repeat this process four to five times.
  5. Cool down for 3-5 minutes by pedaling slowly.

You can use a comparable scheduled intensity running program on an athletic track or treadmill, as well as swimming or rowing.

Fartlek or “speed play” training, which originated in Scandinavia several decades ago, also uses the same principle and may be recognizable to runners. Researchers have since experimented with different interval patterns, varying the intensity and duration of whole and healthy portions.

According to studiesInterval training provides the same fitness benefits as moderate-intensity exercise, but in a smaller fraction of the time. HIIT training can be safe, effective and perhaps most importantly efficient for individuals dealing with health issues. After just two weeks, test participants of HIIT training displayed significant improvements in glucose metabolism, cardiovascular fitness, and body composition. Although the study was modest, the findings imply that high-intensity interval training (HIIT) has great promise for promoting fitness in older people without a significant time commitment.

HIIT and Heart Health

According to studiesTertiary care and cardiac rehabilitation settings appear relatively safe in patients with heart disease, such as coronary artery disease and heart failure.

High-intensity interval training is an excellent way to avoid heart disease. according to a study Published in the Canadian Journal of Cardiology, a 15-second exercise interval at peak power followed by a 15-second passive recovery was most efficient in reducing heart disease.

In patients with CAD and heart failure, a 12-week HIIT regimen was more successful than moderate continuous training (MCT) for energy expenditure in increasing aerobic capacity and increasing left ventricular remodeling, endothelial function, and quality of life.

One study, for example, looked at research on high-intensity interval training (HIIT) in heart patients and discovered evidence of its safety and efficacy. Other studies have also demonstrated HIIT to be safe in patients with chronic stroke and inactive older men.

Similarly, researchers looked at ten trials on high-intensity interval training (HIIT) in older people with concomitant diseases such as coronary artery disease, heart failure, hypertension, metabolic syndrome and obesity. according to meta-analysisParticipants who followed HIIT regimens had greater improvements in their cardiorespiratory fitness than those who followed moderate-intensity exercise programs.

To understand the impact of HIIT on your heart health, it is important to understand the causes of cardiovascular problems. Obesity, excess fat accumulation, sedentary lifestyle, stress, insufficient sleep and clogged arteries are the primary causes of heart-health problems. HIIT can help in dealing with all the problems if you do it in the right way. Plus, it requires less time than moderate-intensity exercises. Hence, it is an effective medium for those who have time bound commitments.

HIIT. benefits of

HIIT has many advantages over other types of training. Here are a few of them:

weight loss

According to ResearchMost of the fat that your body expels as a part of the breathing process. HIIT training helps improve the efficiency of your lungs by increasing your maximum oxygen intake. The more oxygen you take in, the faster your metabolism and thus the more fat you burn. Another added benefit of HIIT exercise is the rapid burning of fat for 24-48 hours after your workout!

Facility

As mentioned above, HIIT can yield similar results to moderate-intensity exercises but in less time. according to a study, 2.5 hours of HIIT training yielded roughly the same results as 10.5 hours of endurance training. In addition, there are many HIIT exercises that can be done in the convenience of your home.

insulin resistance

Regular HIIT workouts help increase insulin sensitivity, which can help prevent diabetes.

might

HIIT uses anaerobic training, while steady-state cardio (such as running at the same pace for the duration of your run) is an aerobic exercise beneficial for weight loss and general conditioning. This means that HIIT promotes muscle growth in addition to cardiovascular activity.

HIIT. start with

When it comes to HIIT, the options are endless. For novices, here are a few different HIIT routines to try.

#workout 1

Do each exercise as hard and fast as possible, for 20 seconds, then rest as advised.

  • 20 seconds of squat
  • 20 seconds rest
  • 20 seconds of push-ups
  • 20 seconds rest
  • 20 seconds of lunges
  • 20 seconds rest
  • 30 second plank
  • 1 minute rest

Then start all over again. repeat the interval three times

#workout 2

It’s a little more difficult. For 30 seconds, do each action as hard and fast as possible, then rest as indicated.

  • 30 second jumping jacks
  • 30 seconds of rest
  • 30 second burpees
  • 30 seconds of rest
  • 30 seconds for climbers
  • 30 seconds of rest
  • 30 seconds of high knee marching
  • 2 minute rest

repeat the interval 3 times

HIIT training brings with it many health benefits. However, if you overdo it, it can be harmful to your health. This hormonal imbalance, and joint pain, can interfere with mental health, and negatively affect your sleep. Therefore, it is essential to have enough time and know the right ways to exercise. You should consult a fitness professional before starting a HIIT routine.

How often should you do HIIT?

HIIT shouldn’t make up the majority of your weekly training schedule.

Many experts recommend taking at least one rest or low-intensity day between your HIIT workouts for two to three intense weekly sessions that last no more than 30 minutes (rest, warm-up and cool-down times). Involved).

The American Council on Exercise recommends doing HIIT one to two times a week to reduce the risk of injury and maximizing its benefits, and adding it to your routine for six weeks to complement other forms of exercise such as strength training. gives.

Many people find that adding more exercise to their week will help them see better results. However, exercise is only one aspect of leading a healthy lifestyle. It is inextricably linked to diet, comfort and personal well-being.

If you continue to push your body beyond its limits, you could be at risk of burnout, loss of motivation, and injury. So if your HIIT workout makes you feel more depressed than happy, it’s time to rethink your strategy.

Consider your objectives and how you can achieve them through different forms of exercise. For example, low-intensity aerobic workouts, resistance training, yoga, Pilates and outdoor activities are beneficial forms of exercise.

If you want to incorporate some form of HIIT into your routine, you should incorporate short HIIT exercises into your diet, such as lifting weights or a handful of five-minute intervals between aerobic sessions. Another option is to limit your HIIT workouts to once a week and supplement them with rest days so your body can recover.

If you already feel over-trained with HIIT, you can take a few weeks off and gradually incorporate shorter intervals into your routine.

Keep in mind that HIIT is not for everyone. Exercise has a different effect on each of us. In the end, if you want to keep your body running for the long haul, it’s important to stick to what you do rather than what you believe in.

summary

In recent decades, high-intensity interval training (HIIT) has gained popularity as a type of cardiovascular exercise specifically designed to burn fat, increase strength, increase endurance, and improve glucose metabolism (the way your body uses energy). burns) is effective. As a result, HIIT has become a staple in the toolkits of most personal trainers and athletic coaches.

Studies Show HIIT workouts are an excellent tool for burning more calories in less time than other types of training, especially steady state activities like jogging. Plus, HIIT can provide the same health benefits as regular moderate-intensity exercise in half the time. HIIT can also help lower blood pressure, increase VO2 max, reduce body fat, and have other benefits.

Overdoing any exercise can harm your body, but it’s especially important to be careful with HIIT. according to new ResearchDoing too much high-intensity exercise can nullify the benefits you started out doing it for.

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