High Intensity Training (HIT) is a form of strength training focused on effectiveness, efficiency and safety. A 30-minute appointment is more than enough time for a full HIT workout. And that short workout is so effective that people typically only perform it once or twice per week and see results that are equal to or better than results they see from programs that require much longer time commitments.
Below are 7 amazing benefits of HIT:
1. You Can See Results From Only 30 Minutes Per Week
HIT breaks down your muscles cells. This might sound bad but it is actually a very good thing. In the days following your workout, your body will build back your muscle cells bigger and stronger. This leads to increased muscle strength and tone. Not only is working out again too soon unnecessary, it is counterproductive! You could interfere with your body’s “rebuilding” processes and prevent optimal results.
Also, HIT quickly and thoroughly depletes the energy in your muscles. This increases your metabolism for several hours after the workout is over. Not only does this assist with fat loss, but it leads to improvements in cardiovascular health that are very comparable to doing hours worth of aerobic exercise.
2. It Boosts Your Endurance
HIT will make you stronger and increase your metabolism, which will make you healthier and more energetic.
With a better metabolism and more muscle you tend to have more energy for every day tasks like carrying shopping bags or doing yard work or walking up stairs. And you will tend to notice less fatigue during sports such as tennis, running or golf, etc.
3. You’ll Keep Burning Calories for Hours
Thanks to an effect called EPOC (Excess Post Exercise Oxygen Consumption), you are able to burn more calories for hours after a HIT workout is over.
A HIT workout elevates your metabolism. The workout quickly and thoroughly depletes the energy and strength of your muscles, depletes oxygen from your blood and increases your core temperature. Your body will begin returning to homeostasis as soon as the workout is over. So, when a HIT workout ends the work has only just begun!
Your body will begin repairing your muscles, resynthizing and replenishing the energy you depleted, replenishing oxygen in the blood and decreasing body temperature. Your body will breathe in greater levels of oxygen and burn more calories in order to accomplish all of this.
In other words, brief, intense exercise stresses your body more (in a good way.) This elevates your metabolism and makes you burn more calories. And it leads to better cardiovascular/metabolic health!
4. It Will Improve Sports Performance
If you want to be better at a particular sport the single most important thing you can do is practice that sport. No exercise program can substitute for skill specific training. However, HIT will make your muscles, bones and connective tissue stronger. It will also improve your muscle endurance and cardiovascular fitness. In other words, HIT will drastically improve your general strength and conditioning.
A stronger, more physically conditioned version of you will perform better in any sport you are dedicated to. HIT trainees consistently report hitting golf balls farther and feeling less fatigue at the end of a round. Or running faster half marathon times. Or catching up to balls on the tennis court they wouldn’t have been able to prior to taking up strength training. A stronger, fitter you is a better athlete!
5. You Can Reverse Sarcopenia (Age Related Muscle Loss)
Sarcopenia is the natural loss of muscle tissue as you age. It is estimated that starting at age 30, you lose 3-5% of muscle tissue per decade. At the age of 50 the rate of atrophy accelerates and you can lose up to 1% of your muscle mass per year.
Long, drawn out workouts can sometimes even speed up muscle loss.
However, with HIT, you can slow or even reverse sarcopenia. And this can be accomplished in as little as 30 minutes per week as this is all it takes to stimulate muscle development if you exercise properly.
6. It’ll Improve Your Health
Not only is HIT a great way to tone your muscles, but it’s proven to help your overall health and functional abilities. You can expect:
- Improved cardiovascular health
- Improved blood pressure
- Improved insulin sensitivity and blood sugar control
- Improved cognitive function
- Increased bone density
- Increased HDL cholesterol (the “good” cholesterol)
- Enhanced joint flexibility
- Lower back pain relief
- Decreased belly fat
7. You’ll Feel Better Overall
As HIT makes you stronger, healthier and improves posture, you will feel better in your everyday life. But the benefits are not only physical. They are also mental. Studies suggest that strength training improves mood, memory and even self-esteem.