You have more energy throughout day. Studies indicate that a HIIT routine creates more Excess Post Oxygen Consumption EPOC which fuels the body’s increased metabolism from the increase in body temperature which occurs during exercise and EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood stream. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFAs back into fat stores both take place.
You quickly see muscle definition. When you’re trying to build mass, you’ll use high weights, low repetition, and huge amounts of rest time. HIIT training is the exact opposite—you’re literally lifting your own body weight-repetitively-so that you’re getting cardio out of it, thereby developing your strength, defining muscle without bulk and enhancing your cardiovascular abilities at the same time.
You have improved mental & emotional health. Not simply HIIT, but all exercise in general promotes mental and emotional health. To name just a few: Stress Reduction, Mood Improvement, Alieves Anxiety and Creates Confidence, Sharpens Your Memory and even Creates New Brain Cells. mental-health-benefits
You burn more calories. The day after your HIIT workout, even while you are at rest and recovering, your metabolism is at an elevated state and continues to burn calories at a higher rate.
You sleep better. A workout can be the best sleeping potion ever, even for people with insomnia. Exercise five to six hours before bedtime raises the body’s core temperature and when the body temp drops back to normal a few hours later, it sends the body a signal that it’s time to sleep. And with a HIIT workout increased metabolism is at play beyond the 5-6 hour mark.
Your sex drive is revved up. Exercise sets the foundation for a healthy, happy sex life. A toned body makes you feel better about yourself and adds to your confidence, but physiological effects such as increased circulation, stamina, endurance and increased endorphins and adrenalin all help to add nicely to the equation.
Your heart is healthier. In a 2012 study, HIIT was found to be a safe and better cardiac rehabilitation alternative for patients with coronary artery disease and heart failure. And, according to fitness expert Phil Campbell and author of Ready Set Go, cardiovascular benefits require working all your muscle fibers (you have three different types) and their associated energy systems. However, this cannot be achieved with a traditional cardio workout. Your heart has two different metabolic processes: the aerobic, which require oxygen for fuel, and the anaerobic, which do not require any oxygen Traditional strength and cardio exercises work primarily the aerobic process. HIIT works BOTH your aerobic AND your anaerobic processes, which is what you need for optimal cardiovascular benefit.
You want to live a longer, healthier life. There have been more than 200 studies over the past ten years which seem to show that four minutes of intense exercise every week dramatically lessens your risk of falling victim to a long list of potentially life-limiting or fatal conditions, such as heart disease, stroke, diabetes, blindness and some cancers. “Those who are physically active tend to live longer, healthier lives. Research shows that moderate physical activity – such as 30 minutes a day of brisk walking – significantly contributes to longevity. Even a person with risk factors like high blood pressure, diabetes or even a smoking habit can gain real benefits from incorporating regular physical activity into their daily life. As many dieters have found, exercise can help you stay on a diet and lose weight. What’s more – regular exercise can help lower blood pressure, control blood sugar, improve cholesterol levels and build stronger, denser bones.” Copyright © 2014 American College of Sports Medicine
It’s an efficient form of exercise. Compared to steady-state cardio, such as running, HIIT burns more calories per minute. You’re exercising at higher interval levels of intensity with shorter intervals of rest in between, pushing your cardiovascular endurance and burning off fat. Benefits of HIIT are numerous and immediately noticeable.
REFERENCES Copyright © 2014 American College of Sports Medicine. Exercise After-Burn: Research Update By Chantal A. Vella, Ph.D. & Len Kravitz, Ph.D. http://www.readysetgofitness.com/01_af.shtml. http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise