High intensity interval training (HIIT) is a type of workout regimen that alternates short intense anaerobic workouts with long active recovery periods. It helps to improve endurance, athletic performance, stimulates glucose metabolism and accelerates fat burning. HIIT is considered more effective than long cardio workouts. Compared with long workouts, the benefits of HIIT are realized in a shorter time.

What is HIIT?

A typical HIIT session starts with warm up aerobic workouts, followed by high intensity exercises and ends with low intensity cardio. Each high intensity workout is performed up to the maximum capacity, until the exerciser goes out of breath. A typical high intensity interval comprises of three to ten reps of a high intensity exercise for about 30 seconds to 2 minutes. Each intense training interval is followed by 2 to 3 minutes of low intensity cardio for recovery.

What is Long Duration Cardio?

Long duration workouts comprise of moderate intensity cardio exercises. The workout regimen is preceded by low intensity warm up exercises to condition the muscles and joints. The moderate intensity interval is followed by low intensity recovery workouts.

Who Needs Long Workouts

Long workouts are recommended for beginners who have almost zero endurance. These exercises are suitable for all exercisers regardless of age and health condition. The steady exercise schedule can be easily maintained by most exercisers. The long duration cardio exercises are also suitable for people striving to lose weight. Moreover, the long duration workouts help to prepare the body for high intensity interval training in the future.

Who Needs HIIT

HIIT is recommended for experienced exercisers with a high endurance level. It is best suited for athletes, sports persons and body builders. Even people who want to lose weight at a faster rate can perform the high-intensity workouts. HIIT is more difficult than long duration cardio.






HIIT vs. Long Workouts

HIIT is more effective than long cardio workouts. The high-intensity anaerobic workouts help to break fats at a faster rate than aerobic workouts. Although these workouts are difficult and extremely fatiguing, nonetheless, by promoting cardiovascular fitness and by strengthening the muscles, they are more beneficial than the long duration moderate intensity workouts. As a typical HIIT session lasts for about 15 to 20 minutes, it is less time consuming than the long duration workouts. Within a short time, you can attain your target calorie expenditure. Moreover, HIIT helps to increase the metabolism rate of the body that helps to burn calories for several hours after the exercise session.

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