7 benefits of HIIT exercise ,Even though people know exercise makes them healthy. But there are still 30% of people who do not get enough exercise. Unless exerting work, we should have a regular exercise schedule.
However, many people find that they do not have enough time to exercise. Therefore, we recommend that it is time to try High-intensity interval training (HIIT)
HIIT is a high intensity interval workout. Switch to the time that gives the body time to recover And the advantage of these exercises is that they take a little time, but they get really good results. Today we will look at what it can do for you.
What is High-Intensity Interval Training ?
HIIT is a workout where you use high intensity intervals and lower periods to help your body recover. It is considered the most effective exercise compared to the elapsed time. It usually only takes 10-30 minutes, and although it is a short time, it is twice as effective as regular exercise.
HIIT comes in various forms, including running, cycling, skipping rope, or weight lifting. Gym cycling By ufabetcycling as fast as possible for 30 seconds and with a high level of resistance. Followed by a slow spin for a few minutes, keeping the resistance at low levels alternately. Which we can practice in 4-6 rounds.
How much time we will spend practicing it depends on what position we are practicing. But of course, it takes less time than regular training, and there are short periods of time when the heart rate increases. In addition to being just as useful as long training sessions, it also has other benefits. Let’s take a look at the 7 benefits of doing HIIT workouts .
1. Burn a lot of calories in a short time.
You can burn calories quickly with HIIT workouts.
One study compared calories burned over 30 minutes of HIIT, weight training, running and cycling.
Researchers found that HIIT burned 20-30% more calories than conventional exercise, with subjects performing 20 seconds of high-intensity exercise interspersed with 40-second recovery intervals.
The volunteers spent only 1/3 of their time exercising compared to those who ran or cycled. And research also shows that HITT burns more calories if you spend the same amount of time exercising.
2. Our metabolic rate increases hours after exercise.
Another advantage is that after the workout, calories are still burned for a while. Several studies have shown that after completing HIIT exercise, your metabolic rate will continue to increase for hours. Some studies say it’s more than just jogging or weight training, and the same research also found that the body chooses to use fat for energy instead of carbohydrates.
In addition, another study found that just two minutes of sprinting HIIT exercise increased your metabolic rate by over 24 hours, which is equivalent to running 30 minutes.
3.It can help us lose fat.
A review of 13 trials with approximately 424 overweight volunteers found that both HIIT and moderate intensity exercise helped to burn body fat and accumulated fat in the area. Belly
More importantly, it causes a 17% reduction in the amount of fat that is attached to the internal organs, because these fats are the ones that often lead to various diseases.
4. It may give us more muscle mass.
In addition to helping reduce fat, HIIT can also help increase muscle mass for some people. This is the muscle in the area that is most used, such as the trunk or legs.
And the increase in muscle mass is noticeable for people who haven’t exercised before. People who exercise regularly will not see any results.
5. HIIT helps the body draw oxygen to work more efficiently.
Oxygen consumption is the muscle’s ability to utilize oxygen and exercise Endurance training, where it helps us get more Oxygen consumption.
Research has shown that doing 5 weeks of HIIT exercise can make the body begin to use more oxygen. Among people who cycled for 40 minutes every day, 4 days a week.
Another study found that a typical 8-week gym workout or HIIT increased oxygen consumption by 25% by dividing the subjects into two groups. The first group rode a normal bicycle but had to ride for 2 hours to benefit The second group ran it like HIIT, but it only took 1 hour.
6.It can help lower heart rate and blood pressure.
HIIT has health benefits as well. Research has shown that it can help lower heart rate and blood pressure in overweight and obese people. Which usually has high blood pressure
One study found that giving volunteers 8 weeks of HIIT exercise by cycling in the gym reduced blood pressure as much as regular endurance training.