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8 Promising Benefits of HIIT Workout That Will Make You Want To Start Right Now!

8 Promising Benefits of HIIT Workout That Will Make You Want To Start Right Now!

We all know the great importance of exercise, and sure, each of us, in our own way try to do as much as we can. Yet, this can be incredibly difficult. If you work full time, or are generally very busy, getting the gym hours in that we feel is necessary can feel like an impossible task.

Even if you want to go for a run, you might think that you would need to run for at least an hour to make any real change. We might feel resigned to our current state or shape, one seemingly enforced by our schedule.

This might well be the case, however thanks to the exercise system HIIT (high intensity interval training) you can get a fantastic workout in very little time.

As its name suggests, HIIT relies on short bouts of high intensity exercise, broken up by moments of rest and recovery. The exercise sequences are repeated for about 20-30 minutes.[1]

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HIIT isn’t just useful for those short of time, HIIT workouts are one of the best forms of cardiovascular exercise that you can do, something supported by significant research.[2]

In addition there are a great, and surprising range of other benefits which show that high intensity interval training is the way to go for those on the clock.

8 Amazing Benefits of HIIT- From Head to Toe, from Physical to Mental!

    Burn Fat Even When You Stop Training

    One of the most popular reasons people choose HIIT is that, through the training, you burn fat even when your training has stopped.

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    This is due to Excess Post-exercise Oxygen Consumption (EPOC), after a HIIT workout your oxygen consumption is increased in such a way that you burn fat 9x faster. In addition, thanks to the way HIIT workouts boost your metabolism, you can burn up to 50% more fat than a regular steady-state cardio workout, even though steady-state workouts are maintained for much longer periods of time.[3]

    Build More Muscle and Maintain Muscle Mass Better! 

    At the same time HIIT workouts stimulate the burning and using up of fat and calories, HIIT workouts also produce muscle building anabolic hormones. As such it can be a very effective way of developing lean muscle.

    Surprisingly, HIIT workouts are actually better at building and maintaining muscle mass, while losing fat than regular sustained steady-state workouts as prolonged exercise can result in muscle being burned up and used by the body as fuel.[4]

    It Helps Improve Your Blood Circulations and Fight Type 2 Diabetes Symptoms

    Studies have shown that intense, interval based training forms, like HIIT help blood flow and blood vessel dilation.[5] The effects were particularly notable with those suffering with type 2 diabetes, where blood flow improvements were noticed within an our or two of exercising. Researchers have noticed that those who do HIIT workouts have better managed glucose levels than both those that do not, and even those who exercise with normal steady-state workouts.

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    Just Jump and sprint! You Don’t Need Any Equipment! 

    When you go into a gym for the first time, the first thing you notice is all the strange machines and devices. Some are so complicated that you need to be trained on how to use. Almost all are so expensive that that it is impossible to do the same workouts when at home or away from the gym. A great number of workouts are built around some of these machines.

    Though some HIIT routines do use things like treadmills, most HIIT workouts rely only on the body alone. Some of the most popular HIIT workouts are simple jumping jacks and sprints. So, unlike the gym, all you need is a little bit of space.

    Strengthen your cardiovascular activity and boost your endurance

    By pushing your heart rate and oxygen consumption during HIIT workouts. You’ll both strengthen and improve your heart and cardiovascular activity and oxygen intake. Specifically, you will increase your body’s VO2 Max, which is the amount of oxygen a person can use per kg of body weight. As such your overall stamina and ability to workout. Over time you will notice that you will need less and less recovery time.

    It Helps Prevent aging and You Will Live Longer!

    Resent research by the Mayo Clinic has suggested that HIIT workouts can reverse signs of cellular aging.[6] This occurs through improving the body’s production and synthesis of proteins which in turn can help fight signs of aging. In addition, HIIT workouts have been shown to combat muscle degradation in age.

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    Ease the difficulties and strains of Parkinson’s!

    Researchers in the University of Alabama have released a study suggesting that HIIT can improve the motor functions, quality of life, and mood of Parkinson’s sufferers.[7] This could be revolutionary if researched further, as Parkinsons as a condition specifically attacks the motor functions of the human body. The researchers saw improvements in patients muscle control, balance, and sense of well being compared to Parkinson’s suffers of similar ages who had not undertaken high intensity training.

    You Constantly Push Yourself and You Expand Your Limits Eventually! 

    For many, this might be a turn off. However I have often felt that there is a strange, but genuine pleasure in pushing yourself physically and coming out the other side. As you’d imagine high intensity training, is…well…intense. Each time you exercise with an HIIT workout, you are pushing yourself to your physical limit, however, of course, for only a few moments at a time. Because of this your workouts are never dull and you will see real improvements in your health, and stamina in very little time.

    Don’t forget to do it step by step

    As with any change in your exercise regime, its important to consult your doctor and hear their opinion. This is especially important if you’ve never done any high intensity training before.

    Reference

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    Arthur Peirce

    Lifestyle Writer

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    Last Updated on November 5, 2020

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on Small Tasks

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

    If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

    You can learn more about goals vs objectives here.

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    2. Take a Break From Your Work Desk

    When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

    Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

    3. Upgrade Yourself

    Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

    4. Talk to a Friend

    Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget About Trying to Be Perfect

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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    If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

    Learn more about How Not to Let Perfectionism Secretly Screw You Up.

    6. Paint a Vision to Work Towards

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

    7. Read a Book (or Blog)

    The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

    Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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    8. Have a Quick Nap

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

    Try a nap if you want to get out of a rut

      One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

      9. Remember Why You Are Doing This

      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

      10. Find Some Competition

      When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

      Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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      11. Go Exercise

      Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

      If you need ideas for a quick workout, check out the video below:

      12. Take a Few Vacation Days

      If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

      Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

      More Tips to Help You Get out of a Rut

      Featured photo credit: Ashkan Forouzani via unsplash.com

      Reference

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