The High-intensity interval training workouts use the idea of performing maximal cardiovascular effort for short periods of time. Typically when people run on a treadmill, ride a stationary bike, or workout on an elliptical they pick a time increment, usually 30-60 minutes and then exercise at one steady pace for the selected time.
How HIIT Cardio Works:
In high-intensity interval training also called HIIT, the individuals will exercise for only 20-30 minutes. Within that 20-30 minute HIIT training workout the routine is broken up into a 3-minute warm-up followed by intervals lasting 30 seconds to 1 minute where you run, bike, or pedal the elliptical at your maximal physical effort.
You then get a 1 minute recovery period before performing the next 30-second maximal effort interval of your HIIT training workout. You continue your exercise in this way allowing 3 minutes in the end for a cool down.
This is more effective than traditional long duration steady pace cardiovascular program. First of all, it involves the
use of different muscle types which burn more energy during training than those of traditional way of training. With constant change of the pace, the body doesn’t get any chance to be adapted to any single type of the exercise and hence burns more energy.
HIIT Cardio Benefits:
HIIT training benefits during the recovery period after leaving the gym the body continues burning calories as it repairs itself. It is also the most effective means for weight loss means.
HIIT training workouts are effective also in helping to add the lean muscle mass especially when all workouts are combined with a diet of high-quality proteins.
After a good HIIT workout, the body Metabolism can always be increased evidently for the next 48 hours, and this helps your body in burning more calories than with steady-state cardio.
You will benefit from the after-burn: Excess post-exercise oxygen consumption (EPOC) is much larger for a certain period of time after HIIT. This means you burn up to 9 times fatter even when you are not moving (practically in your sleep…).
You will sleep better and your body will typically demand the right kind of nutrition as it adjusts to the demands of the workout.
The quick and explosive way to perform a HIIT workout can often result in feeling more energized. Overall you may find yourself with a better mood and feel more energetic when performing high-intensity interval training.
It is very important to note that unless one is training for long distance race like a marathon, you don’t need to be always doing the low-intensity long duration cardio. When your goals involve the practical addition of lean muscle mass, to have improved cardiovascular health and the effective weight loss HIIT training workouts are the best way to go.