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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.

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    Arthur Peirce

    Lifestyle Writer

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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