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No time to hit the gym?

Tuesday, July 17, 2018

Follow a high-intensity interval training regimen to stay fit, says Arushi Varma

In this fast-paced life, where people are hardly able to give a few hours of rest to the body, it has become extremely difficult for them to take time out to hit the gym. With exercise playing a significant role in weight loss and healthy living, it is imperative for every human being to spare some time for their well-being. High-Intensity Interval Training (HIIT) is the best course of action, which enables a person to spend just a few minutes (10-15 minutes) every day to stay fit and torch those calories.

This form of exercise can be squeezed in early morning or right after you’re back from work and before you eat dinner. HIIT involves a mix of different exercises followed by brief periods of rest. Research has proved that HIIT workouts are the best exercise at any age, especially for older people to reverse their signs of ageing and for people who are eager to get in shape for a fast-approaching event. It’s faster and more interesting than the hour-long workout sessions in the gym. This form of workout offers a variety of health benefits, including improved cardiovascular health, weight loss, stimulated metabolism, and more. Combine squat jumps, push-ups, jumping jacks, triceps dips, burpees and front planks in HIIT for good results.

Whether your goal is to stay in shape, lower your risk of cardiovascular diseases or strengthen the skeletal muscles, a few minutes of HIIT are perfectly effective. Given below are some of the advantages of HIIT workouts:

Burn calories at a faster rate

You no longer need a treadmill to burn those calories. HIIT training has the ability to make the body shed calories at a faster rate. As per several studies, HIIT burns more calories as compared to any other form of exercise or workouts such as aerobics, resistance training or cardio. In HIIT, the aim is to train the body in intervals of varying speeds. It trains and conditions both your anaerobic and aerobic energy systems and makes the body accustomed to different intensity levels. By far, HIIT is the most effective form of exercise for burning fat as it offers a lot of benefits that traditional exercises cannot provide.

Boost metabolism

It is the metabolic function in your body that turns the calories into energy. However, a person with slow metabolism is able to burn fewer calories causing unwanted weight gain. Following HIIT workouts regularly can significantly improve the metabolic rate in people. The effect of such a workout remains for 24 hours after you’re done, even when the body is at rest. The high-intensity exercise creates a huge metabolic disturbance and you continue burning calories even when the workout is complete.

Improve cardiovascular health

HIIT helps you keep a healthy heart and enables blood to flow effectively throughout the body. Research shows that bursts of high-intensity activity can get your heart and lungs fit in less time, as compared with the traditional prescription of 30 minutes a day of moderate-intensity exercise, five days a week. Among people with heart disease, HIIT improves cardio-respiratory fitness nearly twice as much as long stretches of moderate-intensity running, cycling or other aerobic exercises.

Enhances fat burning

HIIT can burn more fat than muscles, as it is a combination of cardio and body weight exercises. You can replace one or two of your daily activities such as running and brisk walking with HIIT to experience some incredible results!

No equipment necessary 

This explosive, full-body workout can be done anytime from the ease of your home or office without the use of any equipment. In HIIT workouts, the main focus is on body weight. HIIT is cost and time effective, providing the same results as going to a gym or even better. This form of exercise helps in optimal muscle building, promotes fat loss and allows increased calorie burn.

Arushi Varma is Co-Founder and fitness enthusiast, FITPASS.

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