Are there benefits of adding high-intensity interval training to your exercise and weight-loss plan?

What are the benefits of high-intensity interval training (HIIT) for you? Find out how HIIT benefits weight loss and decide if it is for you.

High-intensity interval training benefits

Familiar with high-intensity interval training (HIIT)? Fitness centers have incorporated HIIT into their classes for many years. Fitness trainers use it when designing personalized fitness plans. In fact, if you work out, you may be applying some HIIT without even realizing it. It has become increasingly popular as a workout option. Read on to determine if it is a safe and effective fit for you.

High-intensity interval training benefits compared to moderate-intensity exercise

• Decreased abdominal fat and enhanced weight loss
• Superior heart and blood vessel health
• Improved blood pressure
• Improved insulin sensitivity
• Better cholesterol levels
• Shorter periods of intense exercise can save time

What is high-intensity interval training?

According to the American College of Sports Medicine (ACSM), HIIT is a type of training that "involves repeated bouts of high-intensity effort followed by varied recovery times."

High-intensity interval training basics

• It allows a person to perform shorter periods of vigorous exercise instead of longer periods of moderate exercise.
• HIIT can vary from person to person and according to activity. The intense bursts of physical activity should consider your current health and fitness level.
• This training can be applied to walking, running, cycling, swimming, or any burst of activity that involves raising the heart rate above 70% maximum heart rate.
• It usually involves intense periods, ranging from a few seconds to eight minutes long, and recovery periods lasting equally as long, often at 40-50% maximum heart rate. The total workout could last anywhere from seven minutes to one hour.

Applying high-intensity interval training for weight loss and fitness

• Personalize the HIIT program to your fitness level.
• If you are not currently exercising, consult with your doctor before beginning any exercise routine.
• While walking, increase your pace for 30-60 seconds every few minutes.
• If you are already active and walking or running moderately, you could walk or run uphill for 2-15 minutes at a more brisk pace.
• When cycling, speed up and switch to a tougher gear for five- to seven-minute intervals. Choosing a hilly route naturally includes HIIT. You ride in intense mode uphill, then recover when descending.
• A physical therapist or certified exercise professional can help you design a HIIT program that fits your needs.

Is HIIT exercise safe for diabetes?

HIIT exercise appeals to people with diabetes because vigorous exercise has superior heart-health benefits. On the other hand, you need to follow precautions wisely for intense workouts and ensure your safety. If you don't currently exercise, get a complete physical exam before starting any exercise program. If you have established diabetes and/or heart disease, ask your doctor if such strenuous exercise is safe for you. If your healthcare provider clears the way, start weaving high-intensity interval training into your fitness routine. You'll enjoy excellent benefits like enhanced weight loss, a healthier heart, and a stronger body.

With diabetes, additionally, tune in to how your blood sugar responds to higher-intensity exercise. HIIT requires careful planning, knowledge, and preparation to adjust your food intake and insulin delivery if you take insulin. Be prepared. Always carry a quick-acting glucose source (ex: glucose tablets or gels) to rescue low blood sugar.

How to track interval training

It can be pretty challenging to manually tally exercises in interval training. First, you need to calculate the actual time you are doing each type of exercise. For example, if you take a 60-minute class, record the minutes you perform both cardio and resistance exercises. Fitness devices offer the best solution for tracking interval workouts because they calculate calories expended based on measured heart rate in real time. MyNetDiary syncs with fitness trackers such as Fitbit, Garmin Connect, and Withings. Also, fitness devices such as Apple Health or Google Fit sync data directly into the MyNetDiary app, so you do not have to enter the information manually.

MyNetDiary, your energy level, and your favorite jeans can all show you the newfound benefits of high-intensity interval training.

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