HIIT: Get Fit In Less Time With High-Intensity Interval Training - Essay Sample

Introduction

High-intensity interval training is a type of exercise involving robust forms of activity within a short period. The practices can be either short or long (45 seconds to 4 minutes) interspersed with 1-3 minutes of recovery time between repetitions (Buchheit & Laursen, 2013). The resting periods can also get substituted with low-intensity exercise. Compared to traditional endurance training, HIIT is a handy and efficient way to stay healthy by improvement in aerobic performance, the level of body fats, and increased metabolism. It also helps in improving insulin sensitivity and lowering resistance as well as stress control. Even though high-intensity interval training produces excellent and quality results in a short time in comparison to other forms of exercise, sick people must consult health professionals before indulging in it.

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For high-intensity interval training, the main differentiating feature from other forms of exercise is the achievement of excellent results within a short duration of time. Regular aerobics are essential in maintaining general body health and avoiding chronic illnesses. However, the precise type of activities and dosage for the prevention of chronic diseases and other disorders related to inactivity remains a contentious matter. While all kinds of exercise are essential and contribute to the well-being of an individual in a way, studies have shown HIIT delivers powerful outcomes in a short time ("High-Intensity Interval Training (HIIT) Benefits," n.d.).

However, for the achievement of excellent results with HIIT in a limited period, certain factors should get applied appropriately. They include relief interval duration and intensity, work intensity and interval duration, series intermission duration, and depth in between, the modality of exercises and number of sequences and repetitions (Buchheit & Laursen, 2013). Results from research by Professor Hakan Westerblad from Karolinska institute provided a breakthrough in understanding the technique through which HIIT delivers excellent output within a short time ("High-Intensity Interval Training (HIIT) Benefits," n.d.). Results from muscle biopsies taken after HIIIT workouts show that momentous disturbance in individual cells calcium channels. The turmoil activates vigorous adaptive reactions in discrete cells that promote mitochondria production, thus resulting in improved fuel efficiency of muscle fibers and power output.

Benefits of High-Intensity Interval Training

The first benefit is better mental function and brain health. Research implies that high-intensity interval training imposes biochemical stress on the brain, which, when combined with high blood flow volume, induce alteration of the mind (Gibala et al., 2012). They include decreased inflammation and arterial stiffness, an improvement in the coupling of the neurovascular system, high cognitive functioning, and improved neuronal and dendritic mass. Besides, there is also an increase in the reorganization of synaptic connections and blood vessel development. Good brain health is essential in assuring better and quality as we age. Therefore, HIIT helps in decreasing the likelihood of reduced functioning of the body due to diseases or the aging process.

Secondly, it leads to improved cardiovascular health in people of all age groups. HIIT exercises increase the cardiorespiratory capacity, thus promoting high oxygen uptake. It also improves the endothelial function in legs and strengthens muscles. HIIT plays an inherent part in enhancing performance in training programs for sportspeople. It has proved to provide excellent results to athletes and other people engaging in it in the functioning and coordination of the body. It is also a time-efficient and effective exercise for patients battling chronic diseases in improving their health and minimizing the risks of getting affected by cardiometabolic conditions.

Third, it is time-efficient. A lot of people provide excuses for not working out due to limited time. With HIIT, however, a 20-30 minutes intense exercise can result in multiple benefits to both healthy people as well as those in recovery (Buchheit & Laursen, 2013). HIIT exercises also do not require equipment, thus not limiting someone as they can get done anywhere. Therefore, this form of exercise is an excellent choice for people with a busy schedule who can't get ample time for excessive physical activities. Also, no training is needed before as the exercises are easy to understand. Other benefits include better metabolic and aerobic performance, the building of endurance, fat reduction, and an increase in output. It is also known to build muscle density and provide great results for people suffering from obesity.

Lastly, HIIT is not age-restricted. Research conducted by Dr. David Moreau at the University of Auckland, New Zealand and Mayo clinic suggests that there are no limitations for aged people indulging in this kind of exercise ("High-Intensity Interval Training (HIIT) Benefits," n.d.). The results indicate that doing the right HIIT exercises reverses the aging process. There is also an increased scope of cells in conveying particular genes as an impact of conversion they are subjected to by the intensity of HIIT work out, which slows down aging.

For the young age limits, the findings by Dr. Moreau further indicate that HIIT exercises are perfect for children as they result in beneficial cardiovascular changes in fitness and strength. Additionally, there are remarkable improvements in cognition. They also reduce the hardships associated with hyperactivity or attention deficit disorder in children. However, the amount of time spent on exercising should get limited to a duration of 10-20 minutes, with sufficient resting time in between the repetitions. People with health problems are also supposed to consult their physicians and also get supervision to ensure the exercises are suitable for their body.

A HIIT home work out (20 minutes)

Warm-up (5 minutes)

Jumping jack, side hop, and high stepping - 20 seconds each twice with ten seconds break in between the exercises.

Circuit (15 minutes)

Squats, cross-knee plank, mountain climber twist, pendulum plunge, blast-off push-ups, and burp- 1 minute each with 15 seconds rest in between with two repetitions.

Cooldown (5minutes)

Child's pose, cobra stretch, standing quad stretch, and shoulder circle- 20 seconds each with 5 seconds rest in between with two rotations.

Conclusion

In conclusion, Even though high-intensity interval training produces excellent and quality results in a short time in comparison to other forms of exercise, sick people must consult health professionals before indulging in it. HIIT has proven to differ from traditional exercise methods by the quality and effective results it delivers in a short time. Its benefits are also numerous. Results have shown to improve the well-being of healthy people as well as provide significant improvement to people suffering from various illnesses. It also slows down the aging process. The exercise offers flexibility, too, as it can get done anywhere not necessary in the gym without any equipment needed.

References

Buchheit, M., & Laursen, P. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(10), 927-954. https://link.springer.com/article/10.1007/s40279-013-0066-5.

Gibala, M., Little, J., MacDonald, M., & Hawley, J. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of Physiology, 590(5), 1077-1084. https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2011.224725.

High Intensity Interval Training (HIIT) Benefits (n.d). In Darebee. https://darebee.com/fitness/hiit-benefits.html