High-Intensity Training: What Really Works

1 year back Andre Neri 12 minutes reading time

Have you ever wondered if it's possible to achieve the results you want at the gym with less training time?

High-intensity interval training (HIIT) promises just that.

Short, effective sessions that provide surprising benefits. But does it really deliver on its promises?

High intensity training has been gaining followers.

This started in 2014, when the American College of Sports Medicine highlighted HIIT as a top fitness trend.

With a methodology that alternates high-intensity exercises and rest periods, HIIT not only maximizes calorie expenditure.

It also transforms your exercise routine.

According to a review of 22 studies by USP, a HIIT protocol can increase calorie expenditure by 137.5% in the three hours following training.

This is compared to continuous moderate-intensity exercise.

Additionally, a study in the British Journal of Sports Medicine revealed a 29% greater reduction in absolute fat mass after four weeks of HIIT compared to moderate exercise.

These are just some of the high intensity training results that demonstrate their effectiveness.

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Main conclusions

• HIIT began to gain prominence among the main fitness trends in 2014.
• HIIT protocol can increase calorie expenditure by 137.5% in the three hours following training.
• Studies show a 29% greater reduction in fat mass compared to moderate training.
• HIIT can reduce the production of the hunger hormone (ghrelin), helping to control food intake.
• HIIT training has shown effects equivalent to the use of type 2 diabetes medications in reducing blood glucose.

What is high-intensity interval training (HIIT)?

High intensity training, or High-Intensity Interval Training (HIIT), mixes intense exercises with short breaks.

This raises your heart rate quickly, burning more calories in less time.

A study in the Journal of Strength and Conditioning Research showed that HIIT burns 25 to 30% more calories than other workouts.

Therefore, many people prefer HIIT to get quick results.

To understand How HIIT works, it is important to know that it reaches 85% of maximum heart rate.

This improves heart health, insulin resistance, and lowers blood pressure, studies have shown.

Regular HIIT practice also improves heart efficiency, as shown by British Journal of Sports Medicine.

HIIT workouts are short, lasting no longer than 25 minutes.

Several studies show that HIIT improves anaerobic capacity and fitness.

Advantage	HIIT	Moderate Exercises
Calorie Burning	25-30% more effective	Less effective
Training Time	Up to 25 minutes	Up to 60 minutes
Insulin Resistance	High Improvement	Moderate
Cardiovascular Health	Significant Strengthening	Lower Impact

HIIT is a revolution in fitness, improving fat burning.

It's a versatile method for all fitness levels. It offers an effective way to optimize time and maximize results.

Health benefits of high-intensity training

Adopting high-intensity interval training (HIIT) brings several benefits advantages of HIIT.

A major benefit is rapid fat burning. This happens because metabolism increases after exercise, known as the EPOC effect.

People who do HIIT burn more calories, even in short sessions of 4 to 20 minutes.

You positive effects of interval training also improve cardiorespiratory capacity.

This exercise strengthens the heart, helping against heart problems.

For best results, it is important to use a 2:1 effort to rest ratio.

THE health and HIIT are linked when we talk about physical improvement.

By doing HIIT, you improve your fitness and gain endurance.

Additionally, these workouts help increase lean mass, improving the aesthetics of the body.

Studies show that HIIT is more effective than traditional training.

It helps more people improve their cardiorespiratory fitness. This is beneficial for many, even more so than traditional aerobic training.

In short, the positive effects of interval training and the advantages of HIIT are remarkable.

They improve overall health, physical endurance and body aesthetics.

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Comparison between HIIT and moderate exercise

THE difference between HIIT and moderate training is in the intensity and the benefits.

HIIT is very effective for cardiovascular health and improves metabolism in a short period of time.

In 10 weeks, HIIT can help you lose up to 1.4 kg of fat.

On the other hand, moderate exercise is easier to maintain over a long period of time.

They bring pleasure and euphoria, helping to maintain motivation.

Studies show that HIIT and moderate exercise reduce body fat.

However, HIIT can be done in 4 to 30 minutes per session.

Moderate exercise requires 60 minutes a day, 5 times a week, for similar results.

To avoid injuries, it is recommended to do HIIT up to 3 times a week.

HIIT also improves oxygen consumption, blood sugar, and reduces cholesterol. See the comparison below:

Aspect	HIIT	Moderate Exercises
Training Time	4-30 minutes, 2-3 times a week	60 minutes, 5 times a week
Weight Reduction	1.4 kg in 10 weeks	Similar to the long term
Fasting Blood Glucose	Significant improvement	Gradual improvement
Endorphin Release	High, with negative emotions	Moderate, with feelings of pleasure
Risk of Injury	High if exceeded 3 times per week	Low

HIIT and moderate exercise have their strengths.

THE moderate exercise performance It brings pleasure and sustainability. HIIT is great for those looking for quick results with short sessions.

How to structure a HIIT session

To set up HIIT training effective, it is essential to understand some details about the structure of the session.

The general recommendation is to start with short workouts, 10 to 20 minutes.

Each exercise should reach within 85% of your maximum heart rate.

Experts suggest that the appropriate training frequency is 30 to 40 minutes per week.

This session must have a heart rate above 90%.

This means that even training just 2-3 times a week can be very effective.

They should be interspersed with light and moderate activities, such as walking and weight training.

It is important to balance exercise and rest time during the session.

A common practice is to alternate between 30 seconds to 1 minute of high intensity with rest periods equal to the activity time.

This allows recovery before restarting high intensity.

To further personalize, the variation of sets and times can be adjusted according to the person's goal.

Component	Duration	Additional Tips
Intense Exercise	30s – 1min	Up to 85%-90% of maximum heart rate
Rest	30s – 1min	Time equal to exercise
Total Duration	10 – 20 min	2 to 3 times a week
Weekly Duration	30 – 40 min	Including moderate activities

To the HIIT planning, it is essential to be aware of your heart rate.

Keeping it between 80% and 90% maximum is essential. This demands more oxygen and increases metabolism.

Additionally, training under the guidance of a physical education professional is essential. This helps prevent injuries and maximize results.

Tips for beginners in high-intensity training

Starting high-intensity training can be challenging.

But with the right guidance, you can achieve great results.

It is essential to follow guidelines for getting started with HIIT safely and effectively.

First, adjust the intensity and duration of your exercises according to your ability.

HIIT sessions should last between 20 and 30 minutes. They consist of short, intense bursts of activity followed by recovery intervals.

For the first steps in interval training, get a physical assessment. This helps you understand your body's limits.

Consider having a personal trainer to supervise and guide you.

A common strategy for high intensity training for beginners is to do 20 seconds of intense exercise followed by 10 seconds of rest.

This method improves cardiovascular capacity and burns a lot of calories quickly.

Choose exercises you enjoy to make your workout more fun.

And don't forget to hydrate and stretch dynamically before your workout. This prepares your body for intense activity.

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High-intensity training: Precautions and contraindications

When doing high-intensity training (HIIT), it is important to take precautions.

This helps to avoid risks.

Rhabdomyolysis, for example, can occur if training is too intense without supervision. This can cause muscle damage and kidney problems.

Therefore, professional support is essential, especially for those starting or returning to HIIT.

Some health problems may limit the practice of HIIT.

These include hypertension, diabetes, and cardiovascular disease. People with type 1 diabetes, for example, are at higher risk of cardiovascular problems.

However, HIIT can bring benefits.

It can improve oxygenation capacity and arterial stiffness when used under proper guidance.

Health Condition	Recommendation	Precaution
Hypertension	Moderate exercise	Avoid HIIT without medical supervision
Type 1 diabetes	Regular physical training	Monitor glucose levels
Cardiovascular Diseases	Regular walks	Avoid intense exertion without medical clearance.

It is essential to have medical supervision when doing HIIT, especially if you have pre-existing conditions.

Heart patients, for example, are at risk of heart attack or stroke during intense activities.

Therefore, it is crucial to have medical clearance before beginning any high-intensity exercise program.

Impact of HIIT on different age groups

HIIT training is very beneficial for seniors. It improves the heart, mind, and respiratory capacity. It reduces blood pressure and increases mobility.

Young people also benefit greatly from HIIT. It increases motivation to exercise and improves physical health.

A study showed that young women at Kangoo Space Academy really enjoy HIIT.

HIIT helps prevent heart disease and control excess weight.

In the US, many people are overweight or obese.

HIIT improves physical and mental health by releasing beneficial substances.

It is essential to adjust the training intensity level for each age group.

For older adults, training should be safe and effective. For younger individuals, it can be more intense, leveraging their strength and endurance.

High-intensity training, appropriate for your age, is very beneficial.

Helping keep people healthy and active, HIIT is becoming increasingly popular, demonstrating its positive potential.

High-intensity training for weight loss

THE HIIT and fat burning are great for losing weight.

They allow you to burn more calories in less time. This means your body continues burning calories even after your workout.

To lose weight with HIIT, it is important to find the balance between duration and intensity.

Sessions can last from 20 minutes to an hour.

High-intensity intervals range from 20 seconds to 2 minutes, making HIIT a practical option for those short on time.

HIIT can rapidly improve cardiovascular endurance and heart health compared to traditional resistance training.

The benefits of HIIT go beyond fat burning.

It helps reduce visceral and subcutaneous fat.

It also improves insulin sensitivity, helping control blood sugar and prevent type 2 diabetes.

Benefits of HIIT	Results
Efficient calorie burning	More calories burned in less time
Accelerates metabolism	Continued post-exercise calorie burn due to EPOC
Suitable for busy schedules	Short workouts
Improves cardiovascular capacity	More efficient heart
Body fat reduction	Reduction of visceral and subcutaneous fat

If you're just starting out with high-intensity training, start slowly.

It's a good idea to seek professional help. Strength training can help improve metabolism and endurance. Therefore, it's important to balance your workouts.

High Intensity Training: Conclusion

We explore high-intensity interval training (HIIT) in detail.

We've seen its benefits and how to practice it safely. HIIT helps you lose fat and calories quickly.

It also improves blood health, achieving results similar to diabetes medications.

Additionally, HIIT can increase muscle mass and strength.

This happens when done correctly.

Studies show that HIIT with running improves athletes' performance.

This includes increased endurance and physical performance. Additionally, those who do HIIT eat less due to the reduction in hunger hormones.

While HIIT is very beneficial, personalized support is crucial.

This guarantees its effectiveness and safety.

Always seek guidance from qualified professionals, especially if you are a beginner or have specific health conditions.

Considering everything about HIIT training, it's clear that it's essential for well-being.

It is an efficient and versatile way to improve health and physical performance.

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