Short high-intensity exercises (HIIT) not only for weight loss


The health benefits of regular exercise are multiple, including:

  • Increased maximal oxygen uptake.
  • Increased lean mass (muscle).
  • Reduction of systolic and diastolic blood pressure at rest.
  • Increased levels of HDL cholesterol (good cholesterol).
  • Reduction of LDL cholesterol levels (bad cholesterol).
  • Increased glucose tolerance (better utilization of glucose by the body).

These benefits are basically achieved by performing aerobic exercises, characterized by being of long duration, moderate intensity, such as running, cycling, jogging, elliptical training, swimming.

In recent years, the effects of this type of aerobic exercise on health have been increasingly studied, despite the fact that its existence has been known for almost a decade.

High Intensity Interval Training (HIIT)

Which by its acronym in English means “High Intensity Interval Training”, this type of exercise is characterized by maximum intermittent efforts interspersed with recovery periods, an example would be when running at a mild-moderate intensity, making changes in intensity / speed ( higher) and then return to low intensity, so low intensity and high intensity intervals are performed during the same workout.

There are different HIIT protocols depending on the type of activity, the intensity and the duration of the periods of activity and recovery.

Without a doubt, it is not recommended for a sedentary person who has not undergone any study to rule out any cardiovascular risk, since the intensities reached by HIIT are very high and so is the risk.

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Therefore, it is only suitable for people who do a lot of exercise of this type or athletes who already have studies to detect cardiovascular diseases.

High intensity, short time sprints

There are records that HIIT offers similar beneficial adaptations as aerobic exercise, in fact, it is currently used as a tool since it can be used in less time, for example, high intensity 30-second sprint routines with recovery are known of 4-30 seconds of 4 to 6 repetitions where in the participants changes in weight and waist diameter were found after 2 weeks.

These short exercises are perfectly adapted to the current global lifestyle, where less time can be spent on exercise routines.

As in all other exercises, it is necessary to carry out a prior medical evaluation, in addition to being supervised by a sports doctor. As well as having a personalized eating plan.

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