Currently, the lack of physical activity and poor eating habits that proliferate in society cause the vast majority of the population to present alterations in body weight. Specifically, around 80% of the population has overweight problems and up to 50% suffers from obesity, which can cause the risk of other diseases such as diabetes or cardiovascular diseases to increase.
One of the ways to reduce body weight, apart from incorporating and developing correct eating habits, is physical exercise. One of the most used to lose weight is HIIT training that has a large number of benefits, in many cases greater than other types of activity. In this article we tell you all the benefits of HIIT training.
What is HIIT training
Before referring to the benefits of this specific type of training, it is necessary to explain what it consists of. The acronym HIIT refers to the words High Intensity Interval Training, which in Spanish means “high intensity interval training.” It is a type of cardiovascular physical activity; therefore, it serves to burn fat, but also to generate muscle mass.
This training consists of alternating exercises that require a very high intensity to perform, combined with moments of rest. Its benefits are very numerous and that is why it is a very popular type of exercise today.
Burn fat without losing muscle with HIIT training
On many occasions, when you want to lose weight, what you want to eliminate is fat. The problem is that with many cardiovascular exercises, apart from eliminating fat, you also lose muscle mass. With this type of training both objectives can be achieved.
In the first place, it promotes fat loss, much more than traditional cardiovascular exercise. Why? Not only is fat burned while activities are being carried out, the body will continue to eliminate it during the 24 hours following the completion of the training, because it causes the metabolism to accelerate. In addition, it only takes between 20 and 30 minutes to achieve this effect, it is not necessary to exercise for an hour or an hour and a half to achieve results.
While fat is being removed, not only is muscle not being destroyed, but its creation is also favored. While traditional cardiovascular exercise ends up favoring a state of catabolism, high intensity training favors an accumulation of lactate. This causes the secretion of different hormones such as catecholamines, growth hormone or testosterone to increase. All of them help to increase muscle mass.
Increased aerobic or cardiovascular capacity
This type of training causes a considerable increase in aerobic or resistance capacity in a very short time, thanks to the combination of high intensity exercises with other gentler ones. Continuous rhythm changes cause the body to increase its cardiovascular capacity. This benefit also has a direct impact on the prevention of cardiovascular diseases, promoting the health and action of the heart and blood vessels.
Very healthy benefits of HIIT training
Apart from all the benefits to eliminate fat, reduce body weight and maintain or increase muscle mass, with this type of training effects that are closely related to health are also achieved.
On the one hand, it is a very important ally to reduce the risks of suffering from diabetes in the future. Why? Well, because it helps to improve insulin sensitivity, that is, it causes the muscles to have a greater capacity to absorb glucose, with which they are fed to perform exercises, so it will not tend to store sugar in the form of fats. This also contributes directly to lowering the levels of bad cholesterol or LDL in the blood, and increasing those of good cholesterol or HDL.
HIIT training for everyone
Another advantage of this type of training is that it can be done by anyone who wants it. Despite being of high intensity, it is very easy to perform different routines that are adaptable to all those who want to practice it. In addition, this allows a great margin of evolution and improvement, so the motivation generated by this physical activity is also greater than the traditional cardiovascular one.
Obviously, there is the exception of people with diseases and health problems both cardiovascular and respiratory and at the bone system level. In such cases, it will be the doctor and a personal trainer who will decide if HIIT training is the most appropriate for each case and at what intensity.