If there’s one thing a quick Google search will tell you, it’s that High Intensity Interval Training (HIIT), is a time-saving and effective exercise routine that will give you results. This highly-endorsed workout, claims to help one burn fat faster and increase cardiac health. But is it a suitable routine for everyone? Here’s what we know about the concept and all that it entails.
HIIT is any workout that alternates between intense bursts of activity and fixed periods of mild activity or even complete rest. A basic example of this would be running fast for a minute, and then walking for the next two minutes. You can repeat this process as many times in a set time frame (like 10 to 15 minutes). These high intensity exercises are typically performed at about 80 to 95 per cent of your maximum heart rate. The shorter the interval, the higher the intensity, and vice versa. The activities are alternated by periods of complete rest which is performed at 40 to 50 per cent of your heart rate, again lasting for the same duration.
Avinash Mansukhani, transformation specialist and founder, Fight The Sunrise Fitness states, “This is an amazing tool to help in your health and fitness journey. If you are able to hit the highest intensity in splits of time, it can be a great way to burn fat faster and in a more time efficient manner, and increase the body's oxygen efficiency, boost metabolism, as well as improve heart health.”
Experts point out that HIIT has many health benefits. It has been shown to improve fitness, cardiovascular health, cholesterol levels, and insulin sensitivity which stabilises sugar levels (an important aspect if you are diabetic). HIIT not only reduces fat on the body, but helps decrease fat around the organs. This is due to the fact that it uses up the stored fats reserves. When you amp up the intensity of the workout, your body taps into its energy reserves as it cannot supply oxygen naturally. During the resting period, your body then recovers the required oxygen. As you resume workout, your body then relies on glycogen (glucose stored in muscles) and phosphocreatine, which help release energy through the stored fats.
Like many forms of exercises, HIIT also comes with its share of pros and cons. Mansukhani lists them out below:
PROS
1. It is time efficient, A regular HIIT session can take up anywhere between 10 minutes to an hour, depending upon the type of exercises you choose to do.
2. It improves endurance and heart health, as oxygen levels start improving.
3. It can be done anywhere and anyone, with minimal equipment, all you really need is an exercise mat. There is no limit on the space; you can exercise within the room or a larger area such as a terrace, if you like.
CONS
1. Not ideal for people with underlying injuries and heart problems, as the intensity of the activity may aggravate these conditions. Also, due to sudden spikes and drops in heart rates, people with heart problems or asthma should be very careful while performing HIIT routines.
2. Beats up the body, more recovery time needed as compared to regular workout sessions.
3. Doesn't ensure new stimulus to the body, as the muscles often get used to the same pattern of exercises, thus bringing your progress to a standstill.
Owing to the current COVID-19 situation, where gyms are shut and most people are looking to try out HIIT at home, Mansukhani advises, “The beauty of HIIT is that you merely need a yoga mat-worth of space, and it requires practically no equipment. Choose a variety of bodyweight movements and ensure that when you perform them in the desired interval that you're going all out. Make sure you hit different body parts in successive workouts so that muscles get a chance to recover. Additionally, each week you should be making the workout progressively harder and overloading the muscle with some new stimulus. This way, you’ll get fitter and won’t hit a plateau.”
However, since HIIT involves a high volume of reps in small intervals of time, Mansukhani warns that it is easy to compromise on form and technique which can lead to injuries. Hence it is advisable to pay attention to the form or stick to easy bodyweight exercises, so that you do not put unnecessary strain on your body and end up sore.
He also points out that comfortable workout wear goes a long way in getting the most benefit out of your routine. He specifically mentions investing in good quality sports shoes which have cushioned soles so that your joints are protected against the high impact.