What is HIIT? 7 Proven HIIT Benefits and How to Do It Properly | The Health Nerd
Benefits and Methods of High Intensity Exercise
High intensity workouts are the latest trend in fitness. But what does that actually mean? Working to the point of complete muscle fatigue or until you throw up? Or something a little less intense, but hard enough that you can't talk.
Ways to Meaure Intensity
So, how do you know if you're working at a high or vigorous intensity level? There's no precise definition, but there are ways to monitor how hard you're working:
How Often to Do High Intensity Exercise
The 2008 Physical Activity Guidelines suggest doing 5 days of moderate intensity exercise each week or vigorous/high intensity exercise for about 20 minutes, 3 days a week, but how much you do is based on your fitness level and goals. It's good to work at a variety of intensity levels to tap into different energy systems and work your body in different ways. Too much high intensity exercise could lead to burn out or overuse injuries, so you don't want to do this kind of exercise every day.
Examples of High Intensity Activities
Some activities are naturally more intense than others, especially exercises that involve using large muscle groups like your legs. These include:
Tips on High Intensity Interval Training (HIIT)
High-intensity interval training (aka HIIT) is where you work, then rest, then work again. HIIT workouts are defined as being done at 90-95% of your maximum heart rate. At this intensity, HIIT can yield what a 20 minute, 2-mille jog would yield.
Now, if you do aerobic interval training, say on a treadmill, where you do intervals of 80-90% of your max heart rate for 10 minutes that is the equivalent of a 30-minute steady state workout performed at 75% of your maximum heart rate. Both are at a high intensity, but HIIT workouts and Tabata-style workouts should be performed at such a high level that the activity cannot be sustained for a long period of time.
Video: Most People Do HIIT Cardio Wrong – How to Do HIIT
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