High Intensity Interval Training (HIIT) workouts have taken the fitness world by storm in the past few years. When you look at the benefits, it’s easy to see why. In as little as 15 minutes three times per week, you can shred more fat from your physique than doing four or more times as much cardio. However, HIIT workouts may not be for everybody. The following is a discussion of the key elements, benefits and risks of HIIT workouts to help you determine if they are right for you.

What Exactly is a HIIT Workout? High Intensity Interval Training workouts alternate short, intense bursts of physical activity with slightly longer periods of lighter activity to allow for recovery. There are usually around eight repetitions of this pattern. Along with stretching, warm up and cool down, the entire workout lasts 15 to 20 minutes. How can such a short workout be superior to hours and hours of cardio? Read on to find out…

Getting to EPOC. EPOC is an acronym for Excess Post-Exercise Oxygen Consumption. This is the state that HIIT workouts ideally trigger in your body. In the EPOC state, your metabolism can burn fat up to 48 hours after your workout. If you do HIIT three times per week with rest days in between, you can keep your body in a nearly perpetual fat-burning state. This is because body fat is connected with insulin (blood sugar) levels in the body. Higher insulin levels trigger increased fat storage. However, HIIT and the EPOC state cause the use of stored carbohydrates as fuel. This in turn creates a reduced need to produce insulin. The EPOC state induced by HIIT causes the body to store less fat through this reduced need. Appetite-suppressing chemicals and other fat burning hormones are also released during the HIIT workout.

Some Sample HIIT Workouts

• 3.5 minutes stretching and warm up.
• 20 seconds at 80 to 100% intensity followed by 40 seconds lower intensity. Repeat 8 times.
• 3.5 minutes cool down and stretching

• 4 minutes stretching and warm up.
• 30 seconds at 80 to 100% intensity followed by 40 seconds lower intensity. Repeat 8 times.
• 4 minutes cool down and stretching

HIIT Benefits? A gym membership it is not required. As long as you are alternating high bursts of exercise with slightly longer periods of less strenuous activity, you can do any activity you like. Some examples might include sprinting, cycling, swimming, aerobics and calisthenics. The flexibility of HIIT also makes it cost-effective, customizable and highly versatile. Since you can change up the activity whenever you wish, there’s a lowered risk of boredom, stagnation and hitting a fitness plateau.

Possible Risks Associated with HIIT Workouts. A few words of caution are in order regarding HIIT-style workouts.

Injury Risk. Because HIIT workouts require numerous intense bursts of physical activity, the injury risk is somewhat high. This can be mitigated by ensuring you do plenty of stretching, warming up and cooling down afterward. HIIT workouts can be hard on the joints, especially if you sprint for the high-intensity portion.

Risks to Heart Health. This type of workout may not be safe for persons who have a heart condition or suspect they might have one. It’s best to consult with your doctor before starting a HIIT regimen. You should also take steps to fuel a HIIT fitness program with a balanced, nutritious diet and plenty of water throughout the day.

Potential for Kidney Damage. Recent research has determined that doing HIIT-style workouts like CrossFit for several days in a row without a full 24 hours of rest between workouts can lead to muscle cell leakage. This in turn can elevate certain proteins in the body that can lead to kidney failure. Lower this risk by always taking at least one full day off between HIIT workouts. All of that said, a sensible approach to HIIT can yield tremendous benefits to your metabolism and physique – and all with a minimal time and cost investment.

Article Source: nypost.com