Most people have probably heard of High Intensity Interval Training. But does this very demanding method have advantages over a more relaxed workout?
Most people have probably heard of High Intensity Interval Training. But does this very demanding training method actually have advantages over a more relaxed workout – or is the effort not worth it in the end?
HIIT – the principle
The principle of high-intensity interval training is actually quite simple. You complete an extremely demanding workout in a short time, made up of fast, intense bouts and easy recovery phases. To get the desired effects, though, you need to leave your comfort zone and really work up a sweat.
You can choose the timing freely, although a 1:1 or 2:1 ratio (work : rest) is recommended. Advanced athletes can choose much shorter rests and/or longer work periods, while beginners should take slightly longer, more frequent rests and, especially at the start, somewhat shorter work periods. After all, your circulation first needs to get used to the surprisingly high load.
HIIT – the benefits
The benefits of endurance training have long been known. The body's oxygen supply improves and the number of mitochondria increases, significantly reducing the risk of cardiovascular disease and stroke, for example. However, the time it takes keeps many people from training their endurance regularly. After all, exercise has to fit around work and everyday life. This is where HIIT comes in.
Saving time
Just 10 to 20 minutes is enough to get properly out of breath. A study at McMaster University in Canada showed that short, strenuous interval training is a genuine alternative to long, moderate endurance training. With three sessions a week, participants achieved the same muscle-building effect as those who trained conventionally.
Fat burning
As early as 1994, researchers at Laval University (Canada) showed that HIIT is more effective for fat loss than conventional endurance training. Participants who completed a 15-week HIIT programme lost significantly more fat than those who followed a 20-week moderate endurance programme – even though the endurance group burned around 15,000 more calories than the HIIT group. The main reason is the afterburn effect.
The afterburn effect
In a study at Baylor College of Medicine (USA), participants who had done HIIT burned significantly more calories in the 24 hours after training than those who had done endurance training. Further studies show that around 10% more calories are burned for about 24 hours after training. Besides the increased metabolic work, an improvement in the metabolic mechanism in the muscle cells was also observed, which likewise stimulates fat burning and reduces fat production.
Good for our immune system
Excessive endurance training is stressful for the body: more cortisol is released and testosterone levels drop, which can weaken the immune system. Unlike endurance training, HIIT has a positive effect on testosterone production, and less cortisol is released over a shorter period.
HIIT keeps you young
Anti-ageing cream is out – HIIT is in! Seriously: HIIT improves the production of HGH, short for human growth hormone, which is produced in our brain. It supports muscle building and stimulates fat burning. It also strengthens our bones and increases brain performance. That's why it's actually known as the "anti-ageing hormone".
Unfortunately, production keeps falling from the age of 30, which is why it gets harder to maintain your weight, lose weight or build muscle as you get older. But don't panic: studies have found that HGH levels can rise by about 75% after just eight weeks of HIIT.
And that's not even all – HIIT has many more positive aspects:
- Increases libido
- Strengthens the cardiovascular system
- Increases testosterone production
- Boosts vitality
- Improves stamina
HIIT – putting it into practice
It's straightforward, and you can train anywhere. When jogging, for example, you can replace a steady, similar load with alternating sprints and easy recovery phases.
At home you could do a Tabata workout, for example. Tabata consists of 8 rounds of 20 seconds of work and 10 seconds of rest. Usually you do the same exercise in each round, chosen so that you're already working very hard within the 20 seconds (e.g. squat jumps, burpees, mountain climbers).
At the gym you can also combine several exercises and alternate between them. A short rest between exercises is recommended, and possibly after each set – i.e. after doing every exercise once, or twice depending on the number of exercises.
All in all, HIIT is uncomplicated and offers many benefits, so it's definitely worth a try.
Sources
focus.de – Neue Trainingsmethode: Kleiner Einsatz, große Wirkung
bodybuilding.com – The ultimate 8-week HIIT programme for fat burning
sportnahrung-engel.de – Fettabbau durch hochintensives Intervalltraining
inspiriert-sein.de – Hochintensives Intervalltraining: die Vorteile von HIIT aus wissenschaftlicher Sicht
