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7 benefits of high intensity training

January 14, 2015 16:24 IST

These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and better fat burning.

High intensity interval training, also known as HIIT, isn't a new concept, but has become popular in recent times. This exercise strategy involves alternating periods of short intense anaerobic exercises with less-intense recovery periods.

The key is to find the best HIIT programme for you. Another great benefit of HIIT is that it can be done with all body weight.

There are numerous benefits of HIIT over the standard steady state cardio. Some of them are:

1. Burn more calories

You can burn the same or more calories in much less time through HIIT. By combining exercises into sets known as supersets or compound sets, you do twice as many exercises in half the time. That means you burn more fat and calories after a HIIT workout than you do after a steady pace run.

It also increases the metabolism rate. HIIT stimulate production of human growth hormone (HGH).

HGH not only slows down the aging process but also makes you look younger inside and out.

2. Lose fat, not muscle

High intensity interval training maintains and possibly builds more lean muscle. During steady state cardio, people often lose muscle mass. Not only is that boring, it also doesn't promote muscle growth.

3. Hormonal benefits

High intensity activity also has hormonal benefits. Steady state cardio induces stress which increases Cortisol. High amounts of Cortisol can lead to increased hunger and cravings.

High intensity exercise also increases Cortisol; however, it increases catecholamines as well. This combination helps burn fat without causing an increased level of cravings.

4. Healthy heart

High intensity activity makes your heart pump more oyygen, thus leading to a healthy heart and a fitter body.

5. No equipments

High knees, lunges, burpees, etc. are just some forms of HIIT and they work just as well to get your heart rate up. You don't need any equipments unlike other weight training workouts.

In fact some equipment can make HIIT less effective as you want the focus to be on pushing your heart rate to the max and not your biceps.

6. Do it anyplace

Since this form of workout doesn't require equipments HIIT can be done anywhere! There is no need to go to a gym or a studio. You can adapt your workout, depending on the time and space available.

7. Effectiveness

HIIT is extremely intensive and helps you make the most of your time, with the best results and thus is an extremely effective form of exercise. HIIT is definitely the new trend and is a must try for all. It may be short time pain, but will go a long way for achieving that fit, perfectly toned body you always desired! is an online Lifestyle journal that covers various genres like lifestyle, health and fitness and technology for Indian consumers.

Mickey Mehta