High-intensity interval training (HIIT) is a form of exercise that involves alternating short bursts of intense activity with periods of recovery. I am a firm believer that HIIT training can be adapted to many, if not all fitness levels and has many health benefits! Take walking for example, you can do faster speeds for a set amount of time and recover as needed and repeat again. You can alternate intervals of strength and cardio to make it fun and effective and adapt it to so many forms of exercise, whether it be walking, running, kickboxing, yoga, you name it!!! Some of the benefits of HIIT training include:
- Increased cardiovascular fitness: HIIT training can improve cardiovascular fitness by increasing the heart rate and oxygen uptake, which can lead to improved endurance.
- Increased muscle endurance: The short bursts of intense activity in HIIT training can help improve muscle endurance, allowing you to perform more reps or sets of an exercise.
- Increased calorie burn: HIIT training can burn more calories than traditional steady-state cardio exercise, which can aid in weight loss and weight management.
- Time-efficient: HIIT training can be done in shorter time periods than traditional cardio, making it a good option for people with busy schedules.
- Improve insulin sensitivity: HIIT has been shown to improve insulin sensitivity and glucose metabolism, which can be beneficial for people with prediabetes or diabetes.
- Improve overall fitness: HIIT can be adaptable to all fitness levels, and it can be done with a variety of equipment such as bodyweight, resistance bands, dumbbells, kettlebells, and more.
It’s important to remember that HIIT can be intense, so it’s important to start off slowly, especially if you are new to a fitness program. It’s always recommended to consult with a medical professional before starting any new exercise program, especially if you have any health concerns. Proper guidance from a qualified professional is recommended to ensure safety and in order to progress properly. It is important to listen to your body and not overdo it, and to make sure to include a proper warm-up and cool-down routine.
For beginners, it may be beneficial to start with a lower intensity form of exercise and gradually progress to more intense exercise as their fitness level improves. This will help prevent injury and ensure that the body can adapt to the demands of the exercise. Also, beginners starting HIIT can begin with shorter intervals of the more intense activity and take longer periods of recovery. As they become more comfortable and confident with the exercise, they can increase the intensity and duration of the high-intensity intervals.
It’s also important to note that there are many variations of HIIT, and some may be more appropriate for beginners than others. For example, bodyweight HIIT exercises may be more appropriate for beginners than HIIT exercises that use weights or other equipment. HIIT should be a part of a well-rounded fitness program that includes cardio, strength, and flexibility training.
