Unveiling the Benefits of High-Intensity Interval Training (HIIT)
We all know that working out consistently is one of the fundamental pillars of maintaining a healthy lifestyle. Regular exercise not only improves physical fitness but can also boost mental well-being, increase energy levels, and help manage stress. But what we struggle with the most is finding the time to step foot in the gym. That’s where High-Intensity Interval Training (HIIT) comes in. HIIT offers a powerful solution by delivering maximum results in minimal time, making it easier to fit effective workouts into even the busiest of schedules.
Let’s dissect it a bit further, interval training consists of brief periods of intense activity performed with a “near-maximal” or “all-out” effort which corresponds to ≥90% of maximal oxygen uptake or >75% of maximal power followed by short breaks or active recovery periods.
In comparison, your typical workout would consist of 30-60 minutes of moderate-intensity exercises at 40% to 60% of maximal power.
The Benefits of HIIT
Burn Fat:
As an aerobic exercise, your muscles use glucose as fuel instead of oxygen during intense bursts of exercise. This in turn, can help you burn fat for up to 48 hours after your workout. Some studies show that HIIT workouts can even burn 25-30% more calories than other forms of exercise, like running and biking, making it an effective way to reduce fat deposits, including abdominal and visceral fat.
Time Efficiency:
This one's a no-brainer: By ramping up your workout intensity, you can achieve the same results in less time, while reducing the length of your workout sessions. HIIT workouts can be a time-efficient way to achieve significant results by maximizing calorie burn and boost metabolism when done correctly and consistently.
Gain Muscle:
Another positive side-effect of HIIT training includes gaining muscle, particularly in the trunk and legs. Research shows that those who gained the most muscle mass were people who were less physically active at the start of a HIIT program (Remember that weightlifting continues to be the gold standard for increased muscle mass if that is your goal).
Reduce Heart Rate and Blood Pressure:
Blood pressure is the force of your blood against the walls of your arteries. High blood pressure (hypertension) can lead to serious health issues, including heart disease and stroke. Here’s how HIIT can help reduce blood pressure:
Reduced Arterial Stiffness:
Regular HIIT workouts contribute to a decrease in arterial stiffness. When your arteries are more elastic, your heart doesn’t have to work as hard to pump blood through them, leading to lower blood pressure. This is crucial because stiff arteries are a major contributor to high blood pressure.
Enhanced Blood Flow and Circulation:
The intense intervals in HIIT increase the demand for oxygen and nutrients in your muscles, promoting better blood flow throughout your body. Over time, this improved circulation can lead to lower systolic and diastolic blood pressure levels.
Hormonal Balance:
HIIT helps regulate hormones that influence blood pressure, such as adrenaline and cortisol. By balancing these hormones, HIIT can reduce stress-related spikes in blood pressure, contributing to overall cardiovascular health.
How To Get Started:
If you’re interested in HIIT training but aren’t sure where to start, we have plenty of options to help you on your fitness journey!
Tennis
- Tennis is one of the most beneficial sports for overall fitness and health. It provides a full-body workout that enhances cardiovascular endurance, builds strength, improves flexibility, and boosts agility. The high-intensity nature of the game, with its rapid sprints, quick lateral movements, and powerful shots, makes it an excellent form of HIIT training. If your club offers tennis, see if you can try signing up for a lesson or attending a cardio tennis class.
Group Fitness Classes
- A classic way to incorporate HIIT training into your routine, group fitness classes offer structured, high-intensity workouts in a social and motivating environment. Some classes include:
- HIIT – Specific classes dedicated to high-intensity interval training, often incorporating a mix of cardio and strength exercises.
- Boot Camp – Combines various high-intensity exercises and drills in a circuit format, focusing on overall fitness and endurance.
- Tabata – Features 20 seconds of maximum effort exercise followed by 10 seconds of rest, repeated in a high-intensity format.
- Cycling – Classes like Les Mills THE TRIP, Include intense bursts of cycling followed by recovery periods, providing a cardio-focused HIIT workout.
*Check out the member portal to see what classes are offered at your club!*
Personal Training
- If you’re looking for a more guided approach, then personal training is the way to go! Our certified trainers can create a customized HIIT program tailored to your specific fitness goals and needs. They’ll provide expert guidance, motivation, and support to ensure you perform exercises correctly and achieve optimal results. Visit the front desk to get connected with a personal trainer today! And remember to stay consistent and listen to your body as you progress. Your health journey is unique, and with the right support, you can achieve the results you’re aiming for. Don’t hesitate—take the first step toward a stronger, healthier you!
