BENEFITS OF HIIT IN SPORTS.

Alternate form of Cardio which helps you get better at sports!

Author – Vaibhav Biradar

(Reading time ~ 4 mins)

BENEFITS OF HIIT IN SPORTS.

What is HIIT?

High-intensity interval training (HIIT) can be any training exercise that alternates between intense, fast bursts of activity for a short period and fixed periods of less-intense activity or even complete rest. The main focus of this training method is to keep your heart rate up. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute workout. It’s simple and very effective. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio. It can be performed on a treadmill, cycle, elliptical or outdoors, and you can even use equipment like kettle bells, sleds, battle ropes, barbells, jump ropes, or even your own body-weight.

Why HIIT is necessary?

As an athlete, you are always looking to get better at the sports you play and be fitter. When it comes to getting fitter, factors like Cardiovascular strength, improving core strength and fat loss are pivotal to better your game.

Cardiovascular strength means the strength of your heart and blood vessels. Hence, it is very important for reaching and maximizing your sporting potential.
Good core strength helps in having better balance, keeps the body aligned and helps to recover from injury faster.
An athlete with low body fat percentage can perform to the best of his/her ability. You can run faster, jump higher, improve quickness and agility with better reflexes.

Also keep in mind the fact that these factors have to be achieved while maintaining optimum muscle mass, as it brings power to your game.

Having bad cardiovascular endurance can lead to exhaustion, fatigue and even injuries.

Cardio helps to achieve cardiovascular strengthening, fat loss as well as improve core strength. Now, cardio can lead to muscle loss. Also, the regular cardio sessions can be repetitive, long and many times boring. The alternative to this HIIT. It helps improving cardiovascular strengthening, fat loss and core strength while maintaining the muscle mass, and not taking a lot of time.

Why HIIT is so effective and what are its benefits?

HIIT training session increases the bodies need for oxygen while training and creates an oxygen shortage, causing your body to ask for more oxygen for recovery. This excess oxygen leads to an after-burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.

The benefits of HIIT are: –

Increased Metabolism and Stamina.

Due to the excess oxygen consumed for recovery, it increases your metabolism after the training session. The increased metabolism results in fat burn even after the work out has ended. All the high intensity activity also results in increased stamina.

Brief Sessions.

HIIT is the most ideal form of cardio strengthening and fat burning routine for individuals with a tight schedule. A 15 to 20 minutes session three times a week is sufficient.

No Equipment ? No Problem!

The main focus in HIIT is on getting your heart rate up and keeping it there. This can be achieved in the gym using treadmill, cycle, elliptical and weights or can be achieved by doing body weight exercises like push ups, squats, mountain climbers, burpees or even sprints.

Can Be Done Anywhere!

HIIT can be performed in gym or any free space where you can do burpees, sprints push ups etc. This makes high intensity training very convenient.

Preserves Muscle Mass.

HIIT routines allow you preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. This is a very big plus for athletes considering the fact that Muscle mass is very crucial for performing better.

Precautions.

Three important things to remember are: –

Consult a Doctor before taking up HIIT training program.
For beginners, the traditional Steady State Cardio routine is recommended till they develop significant Cardiovascular strength and stamina.
Don’t overdo it. Yes, HIIT is highly effective form of fat loss and cardio strengthening, but it is equally taxing on the body. Overdoing it might result in injury or muscle pull.

BENEFITS OF HIIT IN SPORTS.