When it comes to exercise and physical activity, there are a wide variety of methods and routines that target your goals in different ways. There are different demands, intensities, periods of time and obtaining results.
In the following article, we will delve into the type of high intensity interval training , allowing us to recognize what it is about and what are the main benefits it offers users, as well as a brief example of how it is done.
What is high intensity interval training?
High intensity interval training is repetitive episodes of relatively intense exercises that are interspersed with short periods of rest or exercises performed with less intensity, to allow the muscle to rest. They are also known by their acronym HIIT in English High Intensity Interval Training. (1)
To highlight: This type of practice triggers certain responses in the body, which causes an increase in aerobic energy and different physiological mechanisms that develop adaptive responses from the body, allowing beneficial changes for users.
What are the benefits of high intensity interval training?
The application of a high intensity interval training, allows the development of certain physiological functions and benefits in the organism, they will be mentioned and described below to allow their knowledge and use:
1. Stimulates the metabolism
The intense response caused by high intensity interval training works as a tool that increases basal metabolism for at least 72 hours , being considered a metabolic stimulation or training.
You should know: This type of training produces an increase in performance and involves a large number of muscle groups , so the body is committed to restoring pre-activity levels and therefore recovering. (two)
2. Improves insulin resistance
HIIT is a mechanism to reduce the existing risks of developing diabetes, especially type 2 diabetes, thanks to the fact that it increases levels of insulin resistance.
Note: A high-intensity interval training program to improve insulin biochemical parameters obtained beneficial results, especially in obese patients with insulin resistance. (3)
3. Boosts cardiac and respiratory functions
One of the main benefits conferred by high-intensity interval training is achieving the normalization of blood pressure values, with adaptation effects of the cardiovascular and peripheral system, even producing structural and functional changes in blood vessels that lead to greater elasticity . and vascular reactivity. (4)
To highlight: It even has the ability to improve respiratory capacity, since it increases neuromuscular efficiency and benefits the recovery of damage caused in cardiovascular accidents. (5)
4. Helps burn body fat
The intensity of physical activity involved in high intensity interval training produces a 28% greater reduction in body fat compared to regular training.
You should know: A comparison made by the British Journal of Sports Medicine, obtained results of greater fat loss with absolute reduction with continuous activity and moderate intensity. (6)
5. Increases muscle mass
This type of training has the ability to increase and maintain muscle mass , even in percentages ranging from 6 to 15%, also allowing the development of maximum strength of individuals.
6. Improves physical performance
Its ability to oxidize fat and glucose in the body of individuals improves physical performance and health. It is one of the most recommended and applied modalities for increasing resistance and reducing the risk of disease development. (7)
How to do high intensity interval training?
High intensity interval training has a group of factors that determine its correct compliance, allowing you to obtain all the benefits it is capable of offering. We mention and explain below how to do it effectively:
1. Select a sporting activity
It determines what type of routines and training sessions are going to be carried out, mainly by recognizing the objectives that are to be achieved and the resistance of the user, in addition to the sports modalities that are preferred.
Note: Within the sports modalities you can practice swimming, cycling, crossfit, athletics, skating, among others.
2. Progressively increase the volume of the intervals
The increase and time of intervals that are applied will determine the metabolic pathways used in the training process , which will allow the study and obtaining of the increases and ranges of movements that must be applied for the objective.
To highlight: The routine should last approximately 20 to 30 minutes , exceeding it is considered insufficient effort that must be improved. Each short session can last 4 minutes with 20 seconds of work and 10 seconds of rest, with repetition rounds of at least eight times.
3. Take breaks depending on the physical level and particular objectives
Rests are necessary for recovery, including the one that must be taken after each series. The breaks optimize the body’s energy management, also allowing an increase in effort to reach intensities that are not possible without the necessary rest. (8)
Key Findings
- High intensity interval training focuses on repetitions with varied recovery times.
- It boosts metabolism and stamina, as well as helping to burn fat and lose weight.
- It also allows the improvement of physical performance and maximum oxygen consumption that will maximize the reduction of risks of developing diseases, especially diabetes.
- The training must be defined according to the objectives to be achieved and the abilities of the individuals, allowing a continuous and adequate evolution.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.