Everyone is talking about High-Intensity Interval Training (H.I.I.T.)…
…but does it work?
HIIT is sometimes called the one-minute weight loss routine because you alternate 1 min of all-out activity with exercise that is at about 50 percent.
But is H.I.I.T. effective what results can you get?
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Let’s look at Results
Pinterest and Instagram are loaded with before and after pictures with people doing HIIT.
If you look at the pictures, the results seem to speak for themselves.
Some of the participants toned down, and some of them look like they lost a person.
Most of these people seem to have done H.I.I.T. the right way.
With exercises such as walking lunges and medicine ball slams, there’s no wonder that these people were about to shed pounds.
Another popular exercise cited was the suicide run. This is where you run as fast as you can for certain amounts of time. This may bring back memories of racing in the gym in school to certain lines, touching them, then racing back.
That early invention of intervals has fully caught on in the adult world now.
People who have success with HIIT seem to get help to make sure that they are doing it right.
However, if you are doing it on your own, then studies show that too much of a good thing can be bad.
Aside from the build-up of too much lactic acid, which can lead to muscle fatigue, you might also be putting your body into fight or flight mode.
You might also be releasing too much cortisol, which can be detrimental to your body.
For this reason, researchers suggest that thirty to forty minutes a week of high intensity is the maximum.
And their definition of high intensity is that where you work at 90% above your heart rate.
If you bump it down to 85%, then forty to fifty minutes is your new allowance. For this reason, you should be careful about how much high intensity that you are actually doing. I
f you tend to be the type of person who has no holds barred, you could actually be going too hard.
Another critical component to the success of H.I.I.T., according to the experts, is your actual recovery time. This is actually another important part of this work out.
The recovery time is when all the good stuff happens, and circumventing this can actually impede your results. Some people want to do the 1 minute weight loss routine thirty times in one session.
This is fine, as long as you don’t reach H.I.I.T. the rest of the week. Usually, experts recommend a day off of a certain muscle group to allow it to recover.
If you’re doing intervals, you could follow the same maxim. There’s no hard and fast rule except that you shouldn’t overdose on the one minute weight loss routine in the same week. And after you’ve tried a H.I.I.T. work-out, you might not even want to. The suicide run might have you feeling a little sore the next door. Make sure for this reason that you warm up and cool down before each work out.
You’ve probably seen your favorite You Tuber or celebrity slamming that medicine ball on their Instagram or in their videos.
Your view of the kettle bell has probably forever changed- that is if you even had one before.
But actually delving into this work out will require a trainer, a class, or boot camp if you want to really get an introduction for yourself.
You also might want to invest in a Polar A370 watch with an H10 chest strap or something of that nature if you want to really measure your heart rate.
And then, get ready to immerse yourself in this work-out revolution. Just don’t forget to take your before and after photos.