PEOPLE say HIIT (High Intensity Interval Training) can help us lose fat quickly. Others say that it can lead to more injuries. What is it really?
Interval training refers to training for a set duration of time and having a set duration for rest. Training in this manner allows us to be more specific and detailed with our training. Most HIIT workouts range from six sets of 30 seconds, with up to two minutes of rest, and progresses to 16 sets of the same. Proponents of this method say, including myself, that it’s a more efficient way of burning calories as you’re not training for a long period of time. Today, we write about how to execute HIIT at home.
How should it feel?
When you do HIIT, you should feel a little bit exhausted. If we use a rating of perceived exertion scale, with 10 being flat-out tired, you should feel at around eight or nine. If you feel less than that, you probably did not go hard enough. If you feel like a 10, then you probably went too hard. Going too hard affects our successive exercises.
How often should it be performed?
HIIT should be performed two, three times a week. I recently told someone that if you’re able to do it more than that, you could get injured or that the exercises you are choosing are too easy for you.
What exercises?
You want to do an exercise that you can perform well for 30 seconds. For those who are starting out, jumping jacks and skipping ropes may be suitable, those who have average fitness levels can perhaps do running in place, kettlebells, and battling ropes, while those who have a more advanced fitness level can do sprints, or even burpees! Athletes can do more sport-specific drills to get a training effect, too.
As a beginner can I start with HIIT?
Yes you could, but this may not be advisable. For beginners, it’s good to have at least a consistent month of bodyweight exercise, jogging or other exercise before increasing training intensity with this method.
Are there any contraindications?
If you have some form of cardiovascular disease, diabetes or any ailment, it is best to opt for less intense exercise forms. As always, consult your preferred medical practitioner before embarking on a fitness regimen.
How soon will I lose fat?
Ultimately, fat loss even with HIIT depends on the amount of calories you consume. If your nutrition is in check, you should expect to see results within a month.
With all exercise, progression is key. Aim for increasing intensity and duration by at least five percent each month. More than that could get you hurt. Less than that, you won’t see results. Happy training!