High intensity interval training is a training program/routine which basically incorporates short bursts of anaerobic (high intensity) exercises and low recovery time.
Sprint training is a type of HIIT and it is a great way for you to up your exercise intensity.
HIIT is a great way to further challenge your cardiovascular fitness and also your muscular endurance. The duration and intensity of the training varies between individual and based on YOUR OWN fitness level.
It is an utmost importance for you to gauge your fitness level before trying out HIIT training.
As a beginner, take extra precaution when doing HIIT workout! If you are not careful, you may suffer a long list of injuries.
So what is high-intensity interval training?
There are various types of (HIIT) training that you can follow but the recommended one is Tabata training.
It is basically a training which lasts only for 4 minutes but brutally tough.
You give 20 seconds of all-out effort followed by 10 seconds rest, repeat this for 4 minutes.
If you feel like you are up for a challenge, you can try Tabata training the next time you are at a park or at a running track. Try it at your own risk!
An example for HIIT training is a sprint over a specific distance followed by a short rest period.
Another example is sprinting uphill and your rest period is walking down to where you started to immediately sprint again.
HIIT training is useful for beginner and experience people and alike. But as a beginner, you need to take extra precaution to prevent pain and injuries!
Is HIIT safe or dangerous? Can I do it everyday?
It is safe to follow a HIIT training program if you KNOW WHAT YOU ARE DOING. Don’t blindly follow a HIIT training program and end up suffering injuries due to overtraining and burnout.
I recommend that you do HIIT training at least 2 times a week. You don’t need to do HIIT every day as it will be too much for you and your body.
It is harmful for your body to do HIIT everyday as your body is unable to recover fully and this will lead to many injuries.
What are the benefits of HIIT?
Advantages of HIIT
- HIIT is effective in burning those stubborn fat and losing weight quickly.
- You can save a lot of time especially HIIT usually takes up about 10-20 minutes of your time ONLY.
- No fancy equipment required.
- A good way to spice things up during your usual workout.
Disadvantages of HIIT
- Not everyone is suitable to follow a HIIT training program, especially beginners.
- High risk of injury, e.g., shin splints, runner’s knee, ITB syndrome.
- HIIT has a longer recovery time; since it is high intensity, your body is pushed to its limits and require longer recovery time.
- You maybe demotivated and quit as it is a very challenging workout.
High Intensity Interval Training to Lose Weight
You surely thought of losing weight some time in your life either before or now.
Losing weight isn’t just about looking “in shape” and fit to show off to your peers, it is about maintaining your health.
Health and your well-being is crucial for a happy life.
Keeping fit and maintaining health are 2 different aspects. Being healthy doesn’t mean you are fit and vice versa.
Basically, being healthy means you are free from injury, diseases and alike. However, being fit means you are physically conditioned due to physical activity or exercise.
So you have been doing HIIT for some time now and you are wondering whether are you doing it the right way?
HIIT is an extremely strenuous exercise and if you don’t do it right, you may gain weight instead.
Some exercises you can do are:
- Alternating sprints with a short walk/jog rest period in between each sprint.
- Superset strength training in which you do 2 exercises without break in between.
If you are a fan of running or an avid runner, then you can even do HIIT training on a treadmill too!
Don’t worry, treadmill running and outside running are similar and have the same benefits. The most important is you are exercising!
Beginners should incorporate steady-state, low-to-moderate intensity exercises to lose weight.
More experienced and advanced people should incorporate high intensity interval training to lose weight.
HIIT is effective for beginner and experienced people and alike. HIIT is also very effective in burning fat quickly.