Why Everyone's Talking HIIT
You may have heard a lot of people talking about HIIT—or high intensity interval training. Generally, this exercise requires a few seconds to a few minutes of strenuous exercise followed by rest before repeating the challenge.
For example, you might perform sprints as hard as you can for 20 seconds, then rest for 40 seconds before changing exercises or doing another interval of the same drill.
Potential Benefits
Many of us say we don't have time to work out, but HITT might be different. You can easily squeeze HIIT workouts into your day since some are as little as five minutes. Others are up to 30 minutes. HITT can also:
Better cardiovascular health.
In one study, HIIT improved the ability of the heart to deliver oxygen-rich blood to the body and increased heart failure patients' chances of long-term survival.
Burn fat.
One study noted that people performing HIIT workouts lost nearly 30% more fat than people who did a less strenuous but continuous exercise like running. Another reported those who did HITT 20 minutes per day and at least three times per week lost over four pounds during 12 weeks.
Improve blood pressure.
Several studies found high intensity interval training reduces blood pressure more than medium intensity training. Another indicated HITT twice a week lowered blood pressure by 9%.
Increase oxygen intake.
Staying active helps blood deliver nutrients and oxygen to your cells. In a 2016 study, one group performed HIIT for 10 minutes while the other exercised continuously for 50 minutes. Their increased oxygen intake was the same.
Reduce blood sugar.
One study found HIIT reduced blood sugar more than continuous exercise. It also improves insulin resistance— when the body doesn't respond to insulin or convert glucose into energy. Reduced blood sugar coincides with weight loss, lower blood pressure and reduced cholesterol.
Potential Dangers
High impact.
Due to the high impact involved, HITT might irritate arthritis, osteoporosis or old injuries to muscles and joints like the knees. The American Council on Exercise suggests HIIT only once or twice per week to reduce the risk of injury.
Heart concerns.
Though an American Heart Association study found little connection between cardiac events and HIIT, it's better to be safe and talk to your doctor first. Generally, exercise makes the heart stronger, but some activities could overwork it if you have hypertension, heart disease, high cholesterol, high blood sugar or a family history of heart disease. An overworked heart is at higher risk for heart attack.
Don't overdo it.
HIIT works, but only in moderation. In one study, people who overdid it (as much as 152 minutes weekly) began to plateau. Too much HIIT negatively impacted their metabolic, blood sugar and stress levels. Rest at least one day or alternate a low-intensity day in between your HIIT workouts.
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Interested in bettering your health and finding out if HIIT is right for you? Make an appointment with your doctor to discuss an exercise plan.
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