All you need to know about High-Intensity Interval Training (HIIT cardio)

 High-Intensity Interval Training (HIIT) is a popular form of cardiovascular exercise that has gained a lot of attention in recent years. HIIT is a workout method that combines short bursts of high-intensity exercise with periods of rest or low-intensity exercise. This type of training has been found to be very effective for improving cardiovascular health, burning fat, and increasing muscle mass.

 

 

What is HIIT cardio?

HIIT cardio is a type of workout that combines high-intensity intervals with low-intensity recovery periods. The idea behind HIIT is to push your body to its limits during the high-intensity intervals, which typically last between 20 seconds and two minutes, and then allow your body to recover during the low-intensity intervals, which can last anywhere from 10 seconds to four minutes.

One of the key benefits of HIIT cardio is that it allows you to burn more calories in less time than traditional steady-state cardio. This is because the high-intensity intervals elevate your heart rate and metabolism, causing your body to burn more calories both during and after your workout. Additionally, HIIT cardio has been found to be more effective at reducing body fat than steady-state cardio.

Another benefit of HIIT cardio is that it can improve your cardiovascular health. Studies have shown that HIIT can improve your VO2 max, which is a measure of how much oxygen your body can use during exercise. A higher VO2 max means that your body is better equipped to deliver oxygen to your muscles during exercise, which can improve your endurance and overall cardiovascular health.

HIIT (High-Intensity Interval Training) is a type of cardiovascular exercise that alternates short, intense bursts of activity with periods of rest or lower intensity activity. Here are the steps to perform HIIT cardio:

Types of HIIT cardio!

 HIIT cardio can be done in a variety of ways, depending on your fitness level and personal preferences. Here are some common HIIT cardio workouts:

•     Sprint intervals: Sprint intervals are one of the most common types of HIIT cardio. To do a sprint interval workout, start by warming up for five to ten minutes at a low to moderate intensity. Then, sprint as fast as you can for 20 to 30 seconds, followed by a rest period of 60 to 90 seconds. Repeat the sprint and rest intervals for 10 to 15 minutes.

•     Tabata intervals: Tabata intervals are a type of HIIT workout that involves 20 seconds of all-out effort followed by 10 seconds of rest. This cycle is repeated for eight rounds, for a total of four minutes. Tabata intervals can be done with a variety of exercises, including bodyweight exercises like burpees and jumping jacks, or with equipment like a stationary bike or rowing machine.

•     Pyramid intervals: Pyramid intervals involve gradually increasing the length of the high-intensity intervals and decreasing the length of the rest intervals. For example, you might start with a 20-second high-intensity interval followed by a 10-second rest interval, and then increase the high-intensity interval by five seconds each round while decreasing the rest interval by five seconds each round. Pyramid intervals can be done with a variety of exercises, including running, cycling, and bodyweight exercises.

 

How to do HIIT cardio? 

Choose your activity: You can do HIIT with a variety of exercises, such as running, cycling, rowing, jumping jacks, burpees, or any other exercise that gets your heart rate up.

•     Warm-up: Before you start your HIIT workout, spend 5-10 minutes warming up your body by performing low-intensity cardio such as jogging, cycling, or jumping jacks. This helps to prepare your body for the high-intensity intervals to come.

•     Set your intervals: Decide on the length of your high-intensity intervals and your rest intervals. A common ratio is 1:1, meaning that you perform a high-intensity interval for 30 seconds and then rest for 30 seconds before repeating. You can also vary the ratio depending on your fitness level and goals.

•     Perform your intervals: Start with your high-intensity intervals and perform them at your maximum effort. For example, if you're doing sprint intervals, sprint as fast as you can for the designated time. Then rest for the designated period.

•     Repeat: Repeat the high-intensity intervals and rest periods for the desired duration of your workout.

•     Cool down: After you finish your HIIT workout, take 5-10 minutes to cool down by performing low-intensity cardio such as walking or stretching.

Remember to listen to your body and adjust the intensity and duration of your HIIT workout based on your fitness level and goals.

HIIT cardio and HGH!

High-intensity interval training (HIIT) cardio has been shown to have positive effects on human growth hormone (HGH) levels. HGH is a hormone that plays an important role in growth, metabolism, and tissue repair. It is produced by the pituitary gland in the brain.

Several studies have shown that HIIT cardio can increase HGH levels. One study found that young men who performed HIIT cycling for 30 seconds at maximum effort followed by 30 seconds of rest for a total of six rounds experienced a significant increase in HGH levels compared to those who performed steady-state cycling. Another study found that performing four to six 30-second sprints on a stationary bike increased HGH levels by 530% in young men.

The exact mechanism by which HIIT cardio increases HGH levels is not fully understood, but it is believed to be due to the stress placed on the body during high-intensity exercise. This stress triggers the release of HGH from the pituitary gland as part of the body's response to the stress. The short, intense bursts of exercise associated with HIIT cardio are thought to be particularly effective in stimulating HGH release.

It is important to note that while HIIT cardio can increase HGH levels, the magnitude and duration of the increase may vary depending on factors such as age, sex, fitness level, and individual variability. Additionally, the effects of HIIT cardio on HGH levels are just one potential benefit of this type of exercise, and should be considered in the context of overall health and fitness goals.

Other benefits of HIIT cardio

•   Increases cardiovascular fitness: HIIT cardio is an effective way to improve your cardiovascular fitness by increasing your heart rate and improving your lung capacity. It helps to strengthen your heart, lower your blood pressure, and improve your circulation.

•     Burns more calories: HIIT cardio burns more calories than traditional cardio exercises such as jogging or cycling. It can help you to lose weight and maintain a healthy body weight.

•     Improves insulin sensitivity: HIIT cardio can help to improve insulin sensitivity, which is important for people with type 2 diabetes or those at risk of developing the condition. It helps to regulate blood sugar levels and reduce the risk of developing diabetes.

•     Increases metabolism: HIIT cardio increases your metabolism, which means you will continue to burn calories even after you finish your workout. This is known as the "afterburn effect" and can help you to burn more calories throughout the day.

•     Improves mental health: HIIT cardio has been shown to reduce symptoms of depression and anxiety. It can also boost your mood and improve your overall sense of well-being.

•     Can be done anywhere: HIIT cardio can be done anywhere, without the need for any equipment. You can perform HIIT workouts at home, in the gym, or even outdoors.