2020 began with unexpected news in the world of YouTube. Nikkietutorials did not become an exception. She is a well-known blogger for several years already and she has her audience. Like other popular people, she was always interested in the question of ideal shape. A few years ago, Nikkietutorials managed to achieve success. When people asked about her methods of losing weight, she always tells about HIIT – training. Have you heard about it?
HIIT is high-intensity interval training. There are many types of HIIT training, but they are all based on the same principles:
1. The alternation of short phases of intense exercise and rest;
2. Phases of intense exercise include doing exercises for weight loss “to the maximum.”
This means that you run along the track at maximum speed for 30 seconds, then walk in steps for 30 seconds, then run again. The phase ratio is 1: 1 (i.e., 1 intensive phase is performed, and then a rest phase of a similar duration follows).
The ratio of the phases of intense load and rest can be changed. One popular option is Tabata. In it, 20-second intense phases alternate with a 10-second rest. Here the HIIT ratio is 2: 1.
HIIT benefits: why people like it
HIIT has become the main tool for personal fitness trainers, instructors in military training camps, and even for those people who want to stay fit at home. What is the secret of such popularity?
Reduces training time
Who has time for long training? If the trainer offers you a workout that will bring excellent results and takes 20 minutes, can you say “no”? This is the main advantage of HIIT – it takes less time.
Studies show that four 4-minute HIIT workout intervals are 10% more effective than traditional long-distance running in terms of impact on the cardiovascular system.
Burns more calories
It not only strengthens your heart but also burns calories.
Studies show that HIIT workouts help burn 6-15% more calories than traditional stationary exercises. Part of the calories consumed directly during training, but not all.
Since HIIT is an intense workout, your body has to work hard to recover from exercise. This period requires a lot of energy, so you continue to burn calories for several hours after completing your workout.
Improves athletic interest
Athletes love HIIT because it resembles a sports game. Think of such sports as basketball, football – all of them require short bursts of energy with subsequent recovery periods.
HIIT is great for training competitions in many aspects (e.g. Cross fit). As we before mentioned, HIIT improves the functioning of the heart, but it can also be used to increase speed, agility, and strength, which are elements of general physical fitness and help improve athlete’s results.
Available to everyone
People like HIIT because leading companies in the fitness industry made it publicly available.
Home workout programs, such as the P90-X or Insanity, were built directly on the HIIT Slimming Exercise. The same is for CrossFit. This direction is fascinating. It is competitive. And it has become a clear example that helps promote HIIT to the masses.
HIIT disadvantages: Why it is not for everyone
Perhaps just at that moment, you think the HIIT sounds good. Burn more calories in less time, become as athletic as the CrossFit professionals you see on TV?
But the fact is that HIIT has several shortcomings, which, are not talked about as often as necessary.
Here are 4 key points:
Requires complete dedication to exhaustion
Let the intensive phase last only 30 seconds, but it will be necessary to give all its best. The result is not long in coming, but not everyone enjoys such intensive training. That is why beginners give up HIIT after the first two or three workouts.
It is one thing if you are an athlete who wants to increase personal record high, and completely different if you are just trying to lose a few extra pounds and get a good shape.
Remember that a quality HIIT workout requires that you give 100% of your effort during the intense phase. For some, HIIT can be a great workout option, but most people are not ready to spend so much mental and physical effort on regular exercise.
May be dangerous
We have already discussed the benefits of such training, but there is another side to the coin. HIIT can be very dangerous, especially for beginners without fitness experience.
Studies show that over-intensive HIIT can lead to a disease that is caused by the destruction of human skeletal muscles and the release of protein into the blood. The disease is not so severe but can cause serious complications in the form of deterioration of the kidneys and muscles.
The more common danger associated with HIIT is injuries. Since during the exercises you try to do your best, the technique of performing exercises for weight loss may suffer.
Besides, HIIT is often conducted in large groups, where it is difficult for the instructor to train each participant to perform all exercises correctly. The same can be said about home training.
Finally, there is often a competitive spirit in these types of fitness. When you struggle to keep up with others, your risk of injury increases.
It requires more recovery time.
Exercising to exhaustion puts a heavy strain on the muscles, joints, and even the heart. Your body will need more time to relax.
Between workouts, you need at least 24 hours for recovering.
Unfortunately, many people think that an intensive 20-minute workout cannot harm the body: “It’s only 20 minutes! I’m fine”. Going to the gym the next day increases the risk of injury.
May cause hormonal problems
HIIT exercises expand the boundaries of your abilities and can help you strengthen your body and become much stronger. But such fitness is a lot of physical activity and stress for the body.
Training with maximum efficiency, the production of many hormones increases: the levels of growth hormone, testosterone, endorphins, adrenaline, norepinephrine, cortisol, and aldosterone increase most noticeably.
The problem arises when a person who is already experiencing great stress (for example, emotional stress, family stress), adds stressful exercises for weight loss, exhausting the body to the list of his daily activities. This can lead to excessive adrenal gland activity, the overproduction of cortisol and, ultimately, a condition known as adrenal fatigue. This can reduce the quality of sleep, cause energy loss, contribute to weight gain or loss, and many other undesirable symptoms.
We hope that you learned more about such training, especially since we can see the Nikkietutorials’ results.