What is HIIT?

So what is HIIT?

I’m just going to insert the Cambridge Dictionary Definition that I found on the internet: "abbreviation for high-intensity interval training: physical training that consists of short periods of intense (=very energetic) exercise with short periods of rest in between.”

In other words, it is extremely hard physical work for short periods of time that are unsustainable, then you take a break. And then you do it again. And again. And again. Until failure. During the unsustainable part, your heart rate should be at 80-90% of its maximum. During the break, you should either take a passive break which means doing absolutely nothing or an active break where your heart rate is at 40-50% of its maximum.

People say that HIIT isn’t very good for beginners or people who are just starting out with exercise and I totally agree with that. If you haven’t done any sports in years OR you are still young and are just starting out with exercise during puberty, you should start out with mastering the form of basic exercises (VERY IMPORTANT) for example, push-ups, planks, and squats. Not caring about your form can lead to serious injury, so please, PLEASE take care of yourself. Furthermore, you shouldn’t have any lower back or knee pain while walking or running.

Why is HIIT so important/trendy?

Because it burns more calories which means it burns more fat than typical endurance training. Because of the intensity it also decreases your appetite (have you ever done something very physically demanding and then was hungry straight after? I doubt it) and elevates your blood sugar so that more energy is able to get to the muscles during the workout. Also for a short period of time after your routine, your oxygen consumption is a lot higher than normal as your body is trying to recover from its deprivation of oxygen during the workout. After a few workouts, the amount of oxygen your body can absorb in a minute increases which is important for athletic performance but also overall health. Oxygen absorption is associated with components of our DNA system called telomeres which regulate the aging of our cells. Which means that if you can absorb a good amount of oxygen, your telomeres are happier and that means your cells are healthier. Less risk of sickness. Nice.

There are different kinds of ways to do a HIIT workout since there is absolutely no specific formula. HIIT workouts can range between under 20 minutes all the way up to 80 and above. The ratio between work and rest can be 1:1, 1:2, 2:1, 1:3, 20:10… anything you can think of. Talking about rest, you need between 24 and 72 hours (depending on your fitness level) between workouts. If you are sore, but still want to do something, do some light exercise. This not only keeps you from hurting yourself but actually helps. By lightly using your sore body parts, you are pumping your muscle with blood which effectively helps with recovery.

Is HIIT for everyone?

No, it isn’t. Like I said in the beginning, I wouldn’t tell someone just starting out to go with HIIT. Try and find someone to help you learn the proper form of exercises beforehand. Also, I wouldn’t say that someone wanting to gain weight should do it since you burn so many calories during the workout. Additionally, because of the intensity, it is extremely taxing on the body. Which means you need A LOT of motivation and discipline. If you don’t have that yet, start out with something easier.

Also, if you are still interested in learning more, I found the “Health Effects” part of the Wikipedia page quite interesting.

Disclaimer: This site does not provide medical advice. It is for information purposes only. Always seek your physician or other qualified health providers to know if you are suited for the type of exercise as stated on this blog.