HIIT is about performing intense exercise in short bursts. HIIT is time-efficient, but comes with a number of benefits. From improved cardiovascular health and increased strength to better body aesthetics and aerobic performance, engaging in HIIT consistently will boost your fitness level.
What is a HIIT workout? It involves short bursts of intense workout that are generally performed for 15 seconds to 4 minutes. In HIIT or High-Intensity Interval Training, the workouts are followed by a quick recovery period, and then going back to exercising again. According to the Cleveland Clinic, HIIT workout routines can get you big results in a short time, and are particularly good for those who are older, have a less fit body type, or can only dedicate a limited amount of time to exercise. Keep reading to learn about the key benefits of HIIT.
Why You Must Engage in HIIT
HIIT is also great for you if you are a woman. Gina Harney, a NASM-certified personal trainer helping busy moms stay healthy, recommends HIIT training to effectively elevate your heart as quickly as possible before allowing it to recover. This will strengthen your heart, make blood pumping more efficient, and improve the delivery of oxygen to your muscles.
So, is HIIT effective? HIIT will offer you numerous benefits, from improved cardiovascular health and fat loss to increased bone density and lean mass. Moreover, fitness trainers in Singapore can customise an HIIT training plan as per your individual fitness level and goals. This also makes HIIT a flexible and efficient workout option. If you are a working woman or have to manage household responsibilities, HIIT can be done within a limited time.
The Key Benefits of HIIT for You
Here are the seven benefits of following a High-Intensity Interval Training plan prepared by a certified personal trainer in Singapore.
Benefit #1- Efficient Fat Loss through Boosted Metabolism
HIIT workouts will help you burn a significant amount of calories in a short time. Studies suggest that HIIT will increase your resting metabolic rate over time. This means that as your body responds to HIIT training, you will burn more calories even when you are resting.
You will keep burning a significant amount of calories for hours even after the workout is over. So, HIIT will be extremely useful if you want to lose weight or body fat.
Benefit #2- Improved Cardiovascular Health and Lung Capacity
HIIT training will improve your overall cardiovascular health. It will make your health, lungs, and blood vessels more efficient. It means that your stamina and endurance will increase over time. Your cardiovascular system will pump blood and deliver oxygen to muscles more efficiently. So, the risk of heart disease will be reduced.
A study by Ito (2019) even found HIIT effective in improving the VO2 peak (the highest rate of oxygen that the body can use during maximal exercise) in even most patients with coronary artery disease.
With HIIT, you will also notice improvements in your anaerobic and aerobic activities. This is a combination that steady-state cardio will not always help you achieve. Whether you are an athlete or just enjoy running and leaping around, your performance will greatly improve with HIIT workout routines.
Benefit #3- Increased Strength and Lean Muscle Mass
HIIT training will help you gain more strength and lean muscles. You have already learned how HIIT promotes fat loss by boosting metabolism. When this is combined with the benefit of muscle gain, you will be able to improve your body mass composition. You will not only gain strength, but also sport lean mass. And this is also aesthetically pleasing.
Now let’s talk about HIIT vs. weight training for weight loss. While HIIT will improve your fat burning and cardiovascular health, strength training will help you build power and some muscles concurrently. And what is strength training? It is about any exercise that involves the use of weight or resistance to build muscle size, strength, and endurance.
Our certified fitness trainers, dietitians, and accountability coaches in Singapore can prepare a combined HIIT and strength training schedule for you that is as functional as it is convenient. So, you will be able to achieve a toned body.
Benefit #4- Increased Bone Density and Joint Strength
According to studies like Manaye et al. (2023), HIIT training with weight-bearing exercises will strengthen your bones and joints. It will make your bones denser, while also strengthening the ligaments, muscles, and tendons supporting your joints. However, you need to perform the exercises in proper form and with the right preparation. Otherwise, you may risk injury.
You should not be worried about injuries if you follow the exercise plan and instructions provided by a certified fitness trainer. If you have musculoskeletal conditions like knee osteoarthritis and rheumatoid arthritis, then HIIT workout routines can reduce pain and inflammation, as evident from studies like Golightly et al. (2021).
Benefit #5- Better Regulation of Blood Sugar
According to a study by Ryan et al. (2020), cardiorespiratory exercises like HIIT can lead to improvements in peripheral insulin sensitivity along with metabolic adaptations in muscles among obese adults. So, HIIT workout sessions will improve the ability of your body to use insulin effectively.
The capacity of your muscles to take up glucose will be enhanced. It will help you regulate your blood sugar levels, thus lowering your risk of developing type 2 diabetes. Moreover, the improved metabolic health and cardiorespiratory fitness from high-intensity interval training will further contribute to better blood sugar management.
Benefit #6- Reduce Blood Pressure and Resting Heart Rate
A study by Grace et al. (2018) found that HIIT can improve resting blood pressure and heart rate in aging people with a sedentary lifestyle. As you have already learned, HIIT training will strengthen your heart to pump more efficiently.
As your heart muscle gets stronger, it will pump more blood per beat. Ultimately, your heart will have to beat at a slower rate to maintain circulation. With HIIT, the activity of your vagus nerve will also increase. Overall, your body will be calmed, your heart rate and blood pressure will be lowered, and your cardiovascular health will improve.
Benefit #7- Eases Symptoms of Some Health Conditions
High-intensity interval training can also ease the symptoms of some health conditions. It can lower your back pain. Also, as revealed by the study by Ito (2019), HIIT workout also reduces the risk of coronary artery disease.
HIIT is also known for boosting the fitness levels of people before they undergo surgery. A study by Patten et al. (2022) also highlights the role of HIIT in improving hormonal balance in women with polycystic ovary syndrome.
Ready For Individualised HIIT Sessions?
HIIT workout will benefit you in terms of health as well as aesthetics. It will help you achieve your ideal fitness and body composition goals. It will help you gain strength, stamina, endurance, cardiovascular and cardiorespiratory capacity, bone density, lean mass, and more. And getting started is not difficult! Personal trainers can easily help you achieve your specific fitness goals with an individualised regimen.
Fitness centres in Singapore will deploy a 3-person team to support your fitness journey. While a fitness trainer plans your workout routine, a nutritionist will recommend the right diet to support your fitness goals. An accountability coach will keep you motivated, track your progress, and recommend adjustments to your workout or diet plan. So, reach out to a fitness centre near you today, and talk about an individualised HIIT training plan for you!
Frequently Asked Questions (FAQs)
How often should you do HIIT workouts?
HIIT workouts must be done 1 to 3 times per week, depending on your fitness level. You should take at least 24 to 48 hours between sessions to recover faster and prevent injury. Beginners can go for 1 to 2 sessions, while advanced individuals can do up to 4. Personal trainers in Singapore will design a schedule based on your fitness level and health conditions.
Can I do HIIT after pregnancy or childbirth?
You must wait for at least 3 to 4 months postpartum before engaging in HIIT after pregnancy. Get a clearance from your physical therapist or doctor. A personal trainer will design the right HIIT workout plan for you, essentially making you start with low-impact exercises.
Can I engage in HIIT if I have heart disease?
Yes, you can engage in HIIT if you have heart disease, but only after a doctor’s consultation and under medical supervision. Supervised HIIT training is safe and can be beneficial if your heart disease is stable. But HIIT is not recommended to those with severe or unstable heart conditions.
Can I hire female personal trainers for HIIT sessions?
Yes, you can find female HIIT trainers at most fitness centres in Singapore. They specialise in workout and nutrition planning for women, and can thus help you achieve your fitness goals more efficiently and comfortably.