HIIT popularly known as High-Intensity Interval Training and is most effective workout routine.
Due to its high efficiency, it is widely accepted through the
Benefits of HIIT Workout
- Build Muscle
- Lose Weight Quickly ( 2 pounds in week)
- Improves aerobic and anaerobic capacity
- For all over fitness
- Improves sports performance
Why High Intensity Interval Training (HIIT) is Effective
HIIT workout is effective due to its high intensity. Any exercise done with high intensity stimulates the Afterburn effect. Thus, it quickens the fat burning process and thus promotes weight loss.
Due to its increased efficiency to burn fat it improves fitness.
During high stress in tissue during a workout, it creates a small tear in muscles.
With a healthy diet, these tissues are recovered, which develops stronger and bigger tissue i.e. bigger and stronger muscles.
So it is widely accepted. But sometimes they are miss-leaded that it can be done 4-5 times or daily in a week.
Is it possible in reality to do HIIT workout daily?
If not, then what are best time and routine to practice?
To know this we must know what exactly HIIT workout is
HIIT is a short workout that last for 20-40 minutes. It depends on your fitness level. If you are new to this workout, it is better to start from 20 minutes. (1)
As your fitness level improves, you can increase your time as per your comfort level. Start with few minutes of warm-up and stretching exercise.
It should be done at your maximum intensity i.e. speed and strength.
30-40 seconds intensity exercise and 10-20 seconds rest. Low intensity workouts are done at 66% max heart rate, but HIIT are done at more than 66% max heart rate.
It can make you fell uncomfortable to breathe without 13 minutes of workout. If you feel like this, then you can declare it as HIIT workout.
It is not a type of workout that you can withstand for more time as low intensity exercise.
With such high intensity, there is high stress to each muscles. Due to this it requires long period to recover.
If you force more HIIT interval in a week there is high possibility of injury and slowdown in recovery.
High Intensity Interval Training is best workout if it is done 3 times a week not more than that. You should do it on alternate day i.e. Monday, Wednesday and Friday.
You can continue with low intensity workout on next day. Thus it will reduce the risk of injury and you will develop more muscle and lose weight quickly.
Side Effects If HIIT Done Daily Without Any Break
- Muscle loss
- Muscle Cramps or Severe muscle injury
- Slow recovery
- Loss of energy during other workout
So do HIIT workout 3 times on alternate day and focus on healthy diet to get quick result.