Benefits of High-Intensity Interval Training(HIIT) and Science Behind It

Benefits of High-Intensity Interval Training(HIIT) and Science Behind It

Do you want to get fit, lose weight and have a blast at the same time? Then you should try HIIT. HIIT stands for High-Intensity Interval Training, and it's a type of exercise that involves alternating between short bursts of intense activity and longer periods of rest. It's like playing tag with yourself, but without the awkwardness of being alone. Here are some of the benefits and science behind HIIT.

- HIIT burns more calories than steady-state cardio. According to a study by , HIIT can burn up to 30% more calories than moderate-intensity exercise in the same amount of time. That's because HIIT increases your metabolic rate for hours after your workout, meaning you keep burning calories even when you're resting. This is known as the afterburn effect, or excess post-exercise oxygen consumption (EPOC). Or in simpler terms, HIIT turns your body into a furnace that melts fat like butter. For example, if you do a 20-minute HIIT session on a bike, you can burn about 300 calories during the workout and another 200 calories afterwards. That's 500 calories in total, compared to about 200 calories if you do a 20-minute moderate bike ride.

- HIIT improves your cardiovascular health. HIIT is not only good for your waistline, but also for your heart. HIIT can lower your blood pressure, improve your blood sugar levels, and reduce your risk of heart disease and stroke. How? By increasing your VO2max, which is a measure of how much oxygen your body can use during exercise. A higher VO2max means your heart and lungs are more efficient and can deliver more oxygen to your muscles. A study by found that HIIT can increase VO2max by up to 46% in just eight weeks. That's like going from couch potato to marathon runner in less than two months. For example, if your VO2max is 30 ml/kg/min (which is below average), doing HIIT can raise it to 44 ml/kg/min (which is above average) in just two months.

- HIIT enhances your cognitive function. HIIT is not only good for your body, but also for your brain. HIIT can boost your memory, attention, creativity, and mood. How? By stimulating the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of brain cells. BDNF also helps protect your brain from stress, aging, and neurodegenerative diseases such as Alzheimer's and Parkinson's. A study by found that HIIT can increase BDNF levels by up to 32% in just one session. That's like taking a smart pill without any side effects. For example, if you do a HIIT session before taking a test, you might perform better than if you do a moderate session or no exercise at all.

So what are you waiting for? Grab your sneakers, find a hill or a treadmill, and start doing some HIIT. You'll be amazed by how much you can achieve in a short amount of time. Just remember to warm up before and cool down after each session, and don't overdo it. HIIT is intense, so you should limit it to two or three times a week, and always listen to your body. If you feel dizzy, nauseous, or in pain, stop immediately and seek medical attention.

HIIT is not for everyone, though. If you have any medical conditions or injuries, consult your doctor before starting any new exercise program. And if you're pregnant or breastfeeding, avoid HIIT altogether. It's better to be safe than sorry.

But if you're healthy and ready for a challenge, give HIIT a try. You'll be surprised by how much fun it can be. And who knows? You might even get addicted to it.