If you go to the gym you’ve probably heard of HIIT aka high-intensity interval training.
HIIT sessions involve repeated bursts of short, high-intensity exercise followed by varied rest periods in between. It is a popular method that has long been used by athletes and is now incorporated by a lot of female personal trainer in Dubai into their fitness programs.
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Let’s pull out a definition from The American College of Sports Medicine (ACSM): HIIT is an intense exercise period may range from 5 seconds to 8 minutes long, performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself.
The recovery periods may last equally as long as the exercise periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with alternating work and rest periods totaling 20 to 60 minutes (ACSM).
Here are 3 reasons why HIIT is becoming more and more a favorite among fitness enthusiasts:
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HIIT offers flexibility.
It can be easily tailored for people of all fitness levels, including those who have diabetes and those who have been sedentary for most of their lives. It can be built around many exercise modes both outdoors (running, cycling, swimming) and indoors (using treadmills, stationary bikes and elliptical runners).
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HIIT tends to burn more calories than conventional routines even after your workout (ACSM).
Immediately after exercise, your body goes on a recovery mode where energy is replaced and muscle proteins are repaired. This period of restoration (while you’re at rest) boosts your metabolic rate and requires energy. When you do HIIT, the total calories burned after your workout is said to be greater than continuous or low-intensity exercise.
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HIIT is more time-efficient.
Doing brief spurts of high intensity workouts get you the same, if not better results, performing a low intensity exercise for a longer duration.
Bonus points: New studies have shown that HIIT fights high insulin resistance and improves glucose metabolism for people with diabetes.
If you need more information on how to do HIIT safely and effectively, or if you’re interested in personal or online fitness coaching, get in touch or email me at enquiry@getfitwithshiblin.com.
