7 benefits of HIIT exercises that help you double your efficiency

7 benefits of HIIT exercises that help you double your efficiency

HIIT exercises can bring you a lot of health benefits such as burning calories, increasing metabolism, regulating heart rate, blood sugar … If you are busy with work, do not ignore the HIIT exercises to improve health benefits in a short time!

According to information from NCBIMany people know physical activity is healthy, but up to 30% of people worldwide do not exercise enough. If you are also in the group that does not have much time to exercise, try the HIIT exercise to lose belly fat.

HIIT is a high intensity interval training that involves phases of high intensity exercise alternating with low intensity recovery phases. Typically, HIIT only lasts 10-30 minutes but it can produce double the health benefits of moderate intensity exercise.

According to the HealthlineThe biggest advantage of HIIT exercises is that it gives you maximum health benefits in minimal time, making it very suitable for busy people. Below are the benefits you can get from doing HIIT exercises.

1. Help burn more calories

You can burn a lot of calories in a short period of time when doing HIIT, the reduced calories will help you quickly get in shape.

Page NCBI reports a study that compared calories burned in 30 minutes while performing various exercises including HIIT, weight training, running and cycling. Researchers found that HIIT exercise burns 25-30% more calories than other forms of exercise.

In the study, the HIIT exercise was performed with a repetitive cycle of 20 seconds of maximum exercise effort and then 40 seconds of rest. Thus, the study participants spent only 1/3 of the exercise time compared to runners and cyclists and still burned the same amount of calories. This study lasted 30 minutes per exercise but generally the HIIT exercise takes much less time than traditional exercises.

2. Increase metabolism

HIIT exercises help boost metabolism

Several studies have shown HIIT can help boost your metabolism for hours after exercise, even more than running and weight training.

HIIT increases the body’s metabolism by using fat for energy instead of using carbs. This will help increase your calorie burning ability after you exercise. Another study also showed that people who spent 2 minutes doing HIIT in sprint had an increase in metabolism for 24 hours, equivalent to 30 minutes of running.

3. Helps burn a lot of excess fat

HIIT is one of the most effective ways to burn excess fat that you should try to increase your ability to lose weight.

A study of 424 overweight and obese adults has shown that HIIT and resistance training can both help you lose body fat and lose belly fat easily. What’s more, HIIT does not take much of your training time compared to traditional endurance exercises.

Another study found that people who performed HIIT three times per week for 20 minutes per session lost 2 kg of body fat after 12 weeks without having to go on a weight loss diet. Of these, up to 17% of the unhealthy visceral fat surrounds the internal organs.

4. Supports muscle strengthening

HIIT exercises help strengthen muscles

HIIT not only helps you lose excess body fat but also is the secret to training to increase muscle. However, muscle mass gain is usually focused only on the most impacted parts like the torso and legs.

When exercising HIIT to increase muscle mass, exercise with intensity because some studies show that people who exercise hard do not notice increased muscle mass.

Weight training is considered the “gold standard” form of exercise for increasing muscle mass, but if you do high intensity interval training (HIIT), only a small amount of muscle growth will be supported.

5. Improve oxygen consumption

Traditionally, you can improve hypoxia by exercising endurance such as jogging or cycling at a steady pace. However, the HIIT exercises can help you get the same benefits in less time.

One study found that those who exercised HIIT for 5 weeks with 4 days per week and exercised for 20 minutes each time had a 9% improvement in oxygen consumption. Meanwhile, those who cycled continuously for 40 minutes a day to improve oxygen consumption equal to HIIT.

Thus, the total exercise time varies from group to group: It takes up to twice as much time to do traditional exercise as compared to HIIT to improve oxygen consumption equally between the two. group.

6. Help to reduce heart rate

HIIT exercises reduce heart rate

HIIT has important benefits for your health. According to information from the newspaper BMJA large amount of research indicates that HIIT can reduce heart rate and blood pressure in overweight, obese people, and people often with hypertension.

One study found that a group of adults with high blood pressure experienced a decrease in blood pressure during HIIT as well as resistance training for 8 weeks. In this study, the endurance training group exercised 4 days per week for 30 minutes per day, but the HIIT group exercised only 3 days per week for 20 minutes per day.

Some researchers have found that HIIT can lower blood pressure even more than commonly recommended moderate intensity exercises. However, high-intensity exercise routines usually do not change blood pressure in people with normal weight and blood pressure.

7. Lowers blood sugar

Blood sugar levels can drop thanks to HIIT exercise programs lasting less than 12 weeks. A summary of 50 different studies found that HIIT not only lowers blood sugar, but also improves insulin resistance more than traditional endurance exercise.

In fact, several experiments specifically in people with type 2 diabetes have demonstrated HIIT’s effectiveness in improving blood sugar levels. Research in healthy individuals has also shown that HIIT can improve insulin resistance even more than resistance exercise.

If you are a busy person, you should add HIIT to your daily exercise routine with exercises such as cycling, running, jumping rope, weight training, squat … Based on your training capacity, you can choose time for strenuous exercise and appropriate recovery time.

Example: You cycle as fast as possible for 30 seconds, then pedal at a slow, easy speed for 2 – 4 minutes and then repeat this pattern for 15-30 minutes. If you’re running, run a warm-up and run as fast as you can in 15 seconds, then walk or jog at a slower pace for 1-2 minutes and repeat this pattern for 10 – 20 minutes.

HIIT exercises can provide you with many of the same health benefits as all other exercise benefits without spending a lot of time. If you are busy with work, you should add HIIT exercises to your schedule scientifically to double efficiency. In addition, you should also pay attention to exercise properly to avoid unwanted injuries.

Hoa Vu | Health CPN

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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