![]() They may wish to cycle, sprint, or use a skipping rope. People can use their preferred form of exercise for the exercise intervals. One of the benefits of HIIT is that people can do it anywhere, including at home or in a park.Īlthough there are likely to be HIIT classes on offer at a local gym, no classes or equipment are necessary for this type of training. Researchers saw these benefits after just a few weeks in both healthy participants and those with cardio and metabolic conditions. improved exercise tolerance, which is how well the heart responds to exercise.improved metabolic health, which includes cholesterol and blood pressure levels.The researchers found that each of these 30 minute sessions had to include just 10 minutes of intense exercise for the person to gain the following benefits: HIIT is an efficient way to exercise, and it may, therefore, be a good choice for people who find it difficult to fit physical activity into their schedule.Īccording to a 2014 study, a commitment of just 30 minutes three times a week could be beneficial. One of the most common barriers is a lack of time. improved mental health scores, including reduced levels of depression and social avoidanceĭespite the benefits of exercise, not everyone is keen or able to commit to regular sessions.The results showed the following mental and physical improvements: ![]() Of the 20 participants, 18 completed the program. The program consisted of three workouts a week, each of which was 15 minutes long with 5 minutes warming up and cooling down either side. The study recorded the effects of an 8 week program of HIIT workouts in people from a psychiatric day care unit. Short HIIT workouts could help overcome difficulties with motivation and finding time to exercise. The research found that many people with psychiatric conditions had low motivation to exercise and felt that exercise was too time consuming. The authors of a 2019 review suggest that HIIT can provide a range of benefits for people with mental illnesses, including reducing the severity of depression.Īlthough the review looked at 12 studies, the authors stated a need for further high quality trials to support these findings.Ī 2015 study looked at the effects of HIIT training on people with chronic schizophrenia. Improving mental healthĪlthough all exercise may benefit mental health, HIIT training may be especially helpful. The average total exercise time of 55 minutes per week for the HIIT program was less than half of that for the MICT, which took the participants an average of 128 minutes per week. In the study, 90 participants who were previously physical inactive completed either a HIIT program or a traditional moderate intensity continuous training (MICT) program. It may also help improve measures of metabolic health, including blood pressure, blood sugar levels, and cholesterol.Ī 2015 study found that a 10 week program of HIIT workouts produced cardiovascular and metabolic benefits that were similar to those of moderate intensity workouts. HIIT may help improve heart health in people with good health, as well as in those with cardiovascular conditions. Improving cardiovascular and metabolic health These findings suggest that HIIT may help people burn more calories in less time. The participants, who had an average age of 25 years, took part in three 20-minute HIIT sessions a week.Īfter 12 weeks, those in the exercise group had a significant decrease in abdominal fat compared with those in the control group.Ī more recent study found that HIIT workouts using a hydraulic resistance system may burn more calories than equal periods of steadier forms of exercise. The study looked at the effects of HIIT on 46 males with overweight. HIIT offers many benefits, including: Reducing body fatĪccording to a 2012 study, HIIT may decrease body fat more than steadier types of exercise, such as jogging. Research suggests that HIIT workouts may be better than moderate intensity exercise for “maximizing health outcomes.”
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