Burning calories, staying in shape and following a healthy lifestyle are age-old fitness refrains. However, conventional fitness regimes commanding you to grind your muscles for hours at the gym doesn’t really compliment your current lifestyle. Luckily, you have a saviour, a huge buzz in the contemporary fitness space, called HIIT. ‘High Intensity Interval Training’ requires you to do high-intensity exercises followed by low-intensity drills. All that busting of calories with proper exertion in less than 30 minutes a day will deliver results equivalent to a time-consuming gym workout.
In the world of athletic practice, high intensity workout is nothing new. It started as early as 20th century among legendary runners and trainers – Hannes Kolehmainen, Paavo Nurmi and Gosta Holmer. (Look them up!) But, in less than a decade, it has resurfaced and has become all the rage among fitness freaks and celebrities. It even hit the 3rd rank in the American College of Sports Medicine’s worldwide survey on the top fitness trends last year. The main reason is that it goes well with modern lifestyles that are more geared towards limited space and time.
The benefits of HIIT exercises are manifold only when you follow a certain ratio of high and low-intensity workouts together. Renowned fitness author, James Driver in his book, High Intensity Interval Training Explained, mentions, “You will always reap greater rewards by exercising at the more intense side of the spectrum.” Let’s find out more…
The more you let your heart beat faster during a high intensity workout, the better it will be. This should be with a physical exercise and not with a horror movie! You can do several types of exercises in varying intensities in less than 30 minutes. Consider going to any public park. You first start with sprinting as fast you can for 30 seconds and then do a 30-second jog without stopping. Even if you can’t go out, you can do spot sprinting and spot jogging right at home. To keep track, you can go for any of our advanced fitness trackers such as PLAYFIT SW75. Apart from counting the seconds, these will accurately monitor your heart rate in Beats Per Minute and count your steps.
It is ideal to start with a warm-up exercise to get your muscles ready and your body warm. It also ensures you don’t get injured when you are firing up those muscles. But don’t spend too much time on your warm-up before your HIIT exercises. Just hold on to your chair and do 10 leg swings front to back and 5 times, side-to-side, for not more than 3 minutes. Keep checking the timer on the fitness tracker.
HIIT combines both anaerobic and aerobic exercises. When you sprint at a fast rate, your body cannot provide enough energy to complete the oxygen intake. You should then follow up with an aerobic or low-intensity exercise such as walking that will bring your heart rate down and let you breathe properly. (Phew!)
Your cardiovascular system greatly benefits from high intensity workouts and keeps heart diseases at bay. This form of workout also helps you build your metabolism. However, you should also stay away from the myths that generally surround it, such as:
3. The final one on this list is doing more HIIT sessions in a day and the following day to get faster benefits. You should never extend the time period of your high intensity workout nor should you do it every day. Give your body some rest, for at least one day. Ideally, you should do it for 3 days in a week.
Now, that you have a fair idea of high-intensity interval training, we suggest that you get yourself any of the fitness trackers by World of PLAY to keep track of time. If you want to pump your adrenaline more during your high intensity workout session, you can always go for our high-tech neckband in-ear headphones.
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