The Benefits of High-Intensity Interval Training (HIIT) for Fitness and Health

High-Intensity Interval Training (HIIT) is when exercises are performed in short intense bursts, followed by periods of rest. It has become increasingly popular in recent years due to its numerous benefits for fitness and health. This is also my personal way of training because you can feel how effective it is! If you almost hit your max effort each repetition, you know you’ve worked out when the complete session is over. When I first started HIIT many years ago I had to little rest time between the HIIT-training days resulting in fatigue and injuries.

Here are some of the benefits of incorporating HIIT into your exercise routine

1. Improving cardiovascular health: HIIT can improve heart health by increasing cardiovascular fitness and reducing blood pressure. It can also improve cholesterol levels and reduce the risk of heart disease.
2. Increasing metabolism: HIIT can increase the body’s metabolism, leading to increased calorie burn and potential weight loss. It can also help preserve muscle mass while losing weight.
3. Building muscle: HIIT can help build muscle and improve overall body composition. It does this by stimulating human growth hormone (HGH) production, which is essential for muscle growth.
4. Reducing insulin resistance: HIIT can improve insulin sensitivity, reducing the risk of Type 2 diabetes. It can also lower blood sugar levels and improve overall metabolic health.
5. Improving mental health: HIIT can improve mood and reduce symptoms of anxiety and depression. It does this by stimulating the production of endorphins, which are feel-good hormones.

Here’s how to incorporate HIIT into your exercise routine

1. Choose an exercise: HIIT can be done with almost any type of exercise, including running, cycling, jumping jacks, or burpees.
2. Warm-up: Start with a 5-10 minute warm-up to get your heart rate up and prepare your muscles for the workout.
3. Work interval: Perform the exercise at a high intensity for 30-60 seconds, depending on your fitness level.
4. Rest interval: Rest for 30-60 seconds between intervals.
5. Repeat: Repeat the work and rest intervals for 20-30 minutes.
6. Cool down: Finish with a 5-10 minute cool down to lower your heart rate and stretch your muscles.

Remember to start with low intensity and gradually increase as you build strength and endurance. Also, listen to your body and rest if you feel any pain or discomfort.

HIIT-training is demanding and as I mentioned and int is important to let the body to rest between sessions.

It is not recommended for a complete beginner to practice HIIT. Build up your fitness for at least two month with a balanced training program consisting of low-intensity training, resistance training and some high intensity training.

“Rest days” can involve low intesity training, upper-body resistance training (if you were running n HIIT-day). For a beginner 1-2 sessions of HIIT a week are enough. If you are intermediate to advanced you can have 3 HIIT sessions a week.

In conclusion, my favorite way of training, HIIT, is a highly effective and efficient way to improve fitness and health.

Incorporating it into your exercise routine can improve cardiovascular health, increase metabolism, build muscle, reduce insulin resistance, and improve mental health.

Since HIIT is a demanding excercise routine, rest between your HIIT days are very important. Remembe, rest day doesn’t mean “staying in couch day”. Try incorporating HIIT into your next workout and see the benefits for yourself!