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​High Intensity Interval Training (HIIT)

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​We all want to be fitter and healthier but from time to time we struggle to fit enough exercise into our busy lives. High Intensity Interval Training (HIIT) is said to reduce workout times to a fraction of the usual aerobic exercise duration and may actually be more beneficial.

What is a HIIT Workout?
As the name would suggest HIIT consists of repeating periods of high intensity (going all out) together with lower intensity as your rest period. Of course it’s very hard to sustain levels of high intensity for long, so the burst are small with lower intensity in between.

You can reach high intensity in many ways, but try to incorporate your legs as they contain your largest muscle groups and using them is the quickest way to get your heart rate up (hence running is often the HIIT of choice). You can also achieve a HIIT workout without gym equipment which good news for those without a gym membership. Try squat thrusts at home, or sprinting in your nearest field. Alternatively try aerobic fitness equipment such as an exercise bike, stepper machine or treadmill. The aim is to go flat-out to get the heart rate up to its maximum. Make sure the resistance on your equipment is set at a level that enables you to pick up enough speed to get your legs moving fast, but not so fast that you lose control. The resistance should be just enough to make you work hard.

The number of repetitions you need to complete (in order to obtain the health benefits) varies from report to report but the benefits can be seen from as little as three minutes per week according to Professor James Timmons of the University of Birmingham. In his study the workout was carried out with an exercise bike using 3 sets of 20 second high intensity exertion (with a breather in between each set). This was repeated 3 times to give you the total 3 minutes.

There’s been lots of recent press about the value of high intensity training, so let’s take a closer look at the main benefits:

Improved athletic capacity
HIIT is reported to improve your VO₂ (maximum oxygen uptake) which is a measure of your physical fitness. If you want to be able to work harder HIIT can play a big part in moving your fitness on to the next level.

Fat busting/calorie burning
HIIT has been shown to burn fat at a higher rate (when compared to long periods of aerobic exercise). HIIT also reduces appetite, whereas traditional forms of aerobic exercise are said to stimulate your hunger.

Improved metabolic rate and resting metabolic rate
HIIT improves your metabolic rate and your resting metabolic rate so you burn more fat (even when resting).

Save time at the gym
If you’re strapped for time but still want to benefit from your workout, HIIT is the way to go. You’ll get the same benefits and endorphin rush as your usual workout in a fraction of the time.

Help prevent type-2 diabetes
After HIIT you get an increase in insulin action that moves glucose from the blood into the muscles. High levels of glucose in the blood can increase visceral fat deposition and also lead to type-2 diabetes.

Reduced the chance of cardiovascular disease
The short bursts of high intensity are great for your heart and ward off cardiovascular disease.

With such great health benefits and minimal time investment to complete a HIIT workout we really don’t have an excuse not to try it for ourselves. Try adding some HIIT to your usual workouts and up your game. If you don’t currently exercise and find excuses not to work out because of time constraints or the expense of gym memberships; now you’ve nothing to wait for!

Get out there and try HIIT today.
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  • Gym Training App
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
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  • Contact Us