7 benefits of HIIT exercises to help you double your efficiency

HIIT exercises can bring you a lot of health benefits such as burning calories, increasing metabolism, regulating heart rate, blood sugar, etc. If you are a busy person with work, do not ignore these exercises. HIIT exercises to improve health benefits in a short period of time!

According to information from the NCBI, many people know physical activity is healthy, but up to 30% of people worldwide do not get enough physical exercise. If you are also in the group that does not have much time to exercise, try doing HIIT exercises to reduce belly fat.

According to Healthline, the biggest advantage of HIIT exercises is that they give you the maximum health benefits in the minimum time, so it is very suitable for busy people. Here are the benefits that you can get from doing HIIT exercises.

1. Helps burn more calories

You can burn a lot of calories in a short period of time when doing HIIT, the reduced calories will help you quickly get in shape.

The NCBI site reports a study that compared calories burned in 30 minutes while performing different exercises including HIIT, weight training, running and cycling. Researchers found that HIIT exercises burned 25 to 30 percent more calories than other forms of exercise.

In the study, the HIIT exercise was performed with a repetition cycle of 20 seconds of maximum exercise effort followed by 40 seconds of rest. Thus, the study participants spent only a third of the time exercising compared to runners and cyclists and still burned the same number of calories. This study lasted 30 minutes for each exercise, but typically HIIT exercises take much less time than traditional exercises.

2. Increase metabolism

Several studies have shown that HIIT can help boost your metabolism for hours after exercise, even more so than jogging and weight training.

HIIT increases the body’s metabolism by using fat for energy instead of using carbs. This enhances your ability to burn calories after you’ve finished exercising. Another study also showed that people who spent 2 minutes doing HIIT in the form of sprinting increased their metabolism for 24 hours equivalent to 30 minutes of jogging.

3. Helps burn a lot of fat

HIIT is one of the effective ways to burn fat that you should try to enhance your ability to lose weight.

A study of 424 overweight and obese adults found that HIIT and resistance training can both help you lose body fat and lose belly fat easily. What’s more, HIIT also doesn’t take much of your workout time compared to traditional endurance exercises.

Another study found that people who did HIIT 3 times per week for 20 minutes each session lost 2 kg of body fat after 12 weeks without going on a weight loss diet. Of these, up to 17% of unhealthy visceral fat surrounds the internal organs.

4. Support to strengthen muscles

HIIT not only helps you lose excess body fat but also the secret to training to gain muscle. However, increasing muscle mass usually only focuses on the most affected parts such as the torso and legs.

Weight training is considered the “gold standard” form of exercise for increasing muscle mass, but high-intensity interval training (HIIT) only helps a small amount of muscle growth.

5. Improve oxygen consumption

Traditionally, you can improve hypoxia with endurance training such as jogging or cycling at a steady pace. However, HIIT exercises can help you get the same benefits in a shorter amount of time.

One study found that people who practiced HIIT for 5 weeks 4 days per week and did 20 minutes of each session experienced a 9% improvement in oxygen consumption. Meanwhile, people who cycled continuously for 40 minutes a day improved oxygen consumption equal to HIIT.

As such, the total exercise time was different between the groups: It would take up to twice as long as you would with the traditional exercise compared to the HIIT exercise to improve oxygen consumption equally between the two groups. the group.

6. Helps reduce heart rate

HIIT has important benefits for your health. According to information from the BMJ, a large amount of research indicates that HIIT can reduce heart rate and blood pressure in overweight and obese people and people who often have high blood pressure.

One study found that a group of adults with high blood pressure reduced their blood pressure during HIIT as well as endurance training over an 8-week period. In this study, the endurance training group exercised 4 days per week for 30 minutes per day, but the HIIT group exercised only 3 days per week for 20 minutes per day.

Some researchers have found that HIIT can even lower blood pressure more than commonly suggested moderate-intensity exercise. However, intense exercise routines do not usually change blood pressure in people with normal weight and blood pressure.

7. Lowers blood sugar

Blood sugar can be reduced by HIIT training programs lasting less than 12 weeks. A summary of 50 different studies found that HIIT not only lowers blood sugar but also improves insulin resistance more than traditional endurance exercise.

In fact, several experiments specifically in people with type 2 diabetes have demonstrated the effectiveness of HIIT in improving blood sugar levels. Research in healthy people also shows that HIIT can improve insulin resistance even more than endurance exercise.

Example: You cycle as fast as you can for 30 seconds, then pedal at a slow, easy pace for 2-4 minutes and then repeat this pattern for 15-30 minutes. If you jog then do a warm-up run then run as fast as you can for 15 seconds, then walk or jog at a slower pace for 1-2 minutes and repeat this pattern for 10 – 20 minutes.

HIIT exercises can give you many of the same health benefits as other exercise benefits, but they don’t take as much time to practice. If you are a busy person, you should add HIIT exercises to your schedule scientifically to double the effect. Besides, you should also pay attention to exercise properly to avoid unintended injuries.

Hoa Vu HELLO BACSI