7 Benefits of Interval Training
What are the benefits of Interval Training? Interval training is a way of workout in which you do alternate exercises. In other words, you keep switching between low-intensity and high-intensity exercises. It is also known as HIIT, which stands for a high-intensity interval workout. For instance, you run at full speed for five minutes and slow down or walk for the next 2 minutes for rest and repeat. It is a fun way of working out.
Doing the same type of exercise for long hours can get really boring. Interval training keeps you engaged in the exercise and free of boredom. The good news is that it requires no equipment, and you can do this anywhere and anytime.
One of the major benefits of interval training is that it shows results in less time, so it is quite effective. In this article, you will learn about the benefits of interval training.
Benefits of Interval Training
Here are the most common benefits of Interval Training that everyone should know.
Lose More Fat not Muscles
A high-intensity workout in interval training is a great way to lose calories. These kinds of exercises promote the loss of body fat more than other forms of workout like cardio or aerobic. The high-intensity workout gets your body heat up, so your body continues to burn fat when you switch to the rest phase of your workout. Some people want to lose fat while maintaining muscle. Ordinary workout exercises only target fat loss, while weight lifting only encourages muscle growth. So, you have to do different workouts to lose fat and build muscles but not anymore. The plus point of interval training is that it allows you to burn extra calories while toning your muscles.
Boosts your Stamina
The bursts of high-energy workout exercises in between the easier ones can help to enhance your endurance. If you are one of those people who get tired after working out once a week, interval training is for you. The high-intensity workouts keep you physically active and fresh. This kind of workout also increases the oxygen capacity of your body. In other words, your lungs will be able to intake more oxygen, so you will become less likely to get out of breath while doing any activity. The increased activeness will help you accomplish your daily tasks and keep you from getting lazy and tired.
Keeps You Young
One of the benefits of interval training is that it reduces signs of aging. The people who practice interval training days are more likely to stay youthful. This workout does not only help to keep you physically fit but also enhances the cell growth and repair in your body. It is also known to stimulate enzymes that slow down the aging process. The immunity of your body is improved with a regular workout, so it also protects you from many diseases.
Boosts your Heart Health
High-intensity workouts are great for your heart health. When you perform a high-intensity workout, your blood circulation increases. When the blood rushes to your vessels with greater speed, it improves their workability and elasticity. This workout helps to manage your blood pressure and has amazing effects on your heart, reducing the risks of many diseases. Prevention is better than treatment. So, this workout is a fun way to protect your heart.
Improves your Metabolism
Interval training fastens your metabolism and improves digestion. Having a good metabolism is the key to burning calories. No matter how much you try to lose weight, if you have a slow metabolism, your weight gets sustained. High-intensity interval training also helps you with your metabolism and encourages the fat shed. It may also help to get rid of constipation and other digestive issues.
Some people tend to avoid workout as it is pretty time-consuming, and they find it hard to take out time for it. Interval training is best for people with a busy schedule as it shows good results in less time. 15 minutes of high-intensity workout is equally effective as 1 hour of cardio exercise. So, this can save you lots of time with no compromise on effectiveness. Another benefit is that you can do these exercises with no equipment such as dumbbells or resistance bands. You can perform this workout at any place of your choice. These workout routines are designed in a way that targets the whole of your body. So, if you are a busy person, interval training is the best way for you to get physically fit and active.
The HIIT workout stimulates the hormones in your body that work as mood boosters. The HIIT workouts also have great therapeutic effects on people suffering from mental illness. Interval training enhances the chemicals in your brain, which help with depression, stress, and anxiety. If you find it hard to focus, this workout is great to improve your attention span. The increased oxygen supply in your brain helps to improve your brain health and memory.
Things to Avoid in HIIT
Despite the benefits of interval workouts, many people fail to continue interval training due to the following mistakes.
Setting Long Intervals
You need to set optimum intervals for high-intensity and low-intensity workouts. Having longer intervals of either of them affects the results of the workout. If you mess up with the timing, the whole point of the HIIT can be ruined.
People who have the intention to lose weight often starve themselves. If you try to do an intense workout on an empty stomach, you may have to face serious consequences. It is important to keep yourself hydrated and eat healthy food to keep you moving.
Many people believe in the fact that the more, the better. This might not be true in this case. If you try to work out longer than the recommended duration, you may end up getting hurt yourself. Also, some people add extra equipment like dumbbells to increase the intensity of the workout, which is not favorable.
Not Warming Up
It is important to do some mild cardio exercises to warm up your muscles before getting into HIIT. If you get right into HIIT without warming up, you may end getting sore muscles. Also, warm-up exercises can help you to increase the intensity and effectiveness of your workout. So, try to do at least an 8 minutes long warm-up before HIIT.
To conclude, the HIIT workout is great for people who want to get physically fit and see results in less time. This works great for your muscle growth while shedding the extra pounds. Long hours of the same type of exercises get really boring. The HIIT is a fun and effective way of working out. The benefits of interval training regarding physical and mental health cannot be denied. It is important to know that doing this workout the right way is mandatory to see results fast. After reading these benefits, you will surely be convinced to add HIIT to your lifestyle.
FAQs on Benefits of Interval Training
How long should you do Interval Training?
The duration of interval training depends on your physical situation and goals. If you are looking to maintain a healthy lifestyle, seven minutes daily is enough. If you want to lose weight, you may go for a twenty-minute workout. You need to do a little bit of experimenting to see what works well for you. You may start with a smaller duration for the first week and gradually increase it.
What are the cons of interval training?
In interval training, there is a greater risk of getting injuries while you speed up. Also, the sudden decrease in BP may cause fatigue in some people. Muscle soreness is faced by many beginners. It is better to warm up before starting.
Is HIIT good for diabetic patients?
HIIT workouts lower your sugar level. If you are taking any medication that causes hypoglycemia, you better consult your doctor before starting these workouts. However, it may be effective to manage blood sugar in case of diabetes type 2.
What is the best time for interval training?
You can do this exercise whenever you want. If you are a morning person, it is a great way to start your day. Some people find it hard to push themselves to work out in the morning; such people can do this in the evening. The time of the day does not influence the effects of the workout.
Should I eat before HIIT?
No matter if you are trying to become physically fit, or lose weight, it is important to get fuel before performing intense workouts. If you try to work out on an empty stomach, you will have to face bad consequences. You may end up getting dizzy, nauseous, and sick. It is best to eat an hour or thirty minutes before a workout. Food rich in carbohydrates is recommended. Try to eat something no longer than thirty minutes after a workout. A meal rich in protein is recommended to heal your muscles. So, working out on an empty stomach is not recommended.