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When was the last time you felt like an Olympian during your workout?<\/p>\n
That\u2019s a hard \u201cnope\u201d for us, too. <\/p>\n
But if you\u2019re doing high-intensity interval training (HIIT) \u2014 you\u2019re practically Simone Biles. After all, the exercise<\/a> routine was created in the 1950s to help elite athletes improve their performance. <\/p>\n Admittedly, the workout for Olympians<\/a> was a bit more intense than the HIIT routines most people do today \u2014 but it\u2019s still giving Biles vibes.<\/p>\n And it turns out HIIT may be able to do more than just improve performance. Some health benefits associated with HIIT include decreased risk for cardiovascular disease<\/a> (the number one killer of women in the U.S.), lower blood pressure levels and mental health perks. <\/p>\n But is \u201chigh intensity\u201d too intense? <\/p>\n Here\u2019s what science says and everything you need to know about high-intensity interval training. <\/p>\n What is HIIT?<\/strong><\/p>\n<\/h3>\n High-intensity interval training is pretty much just like it sounds. The exercise routine involves cycles of brief, high-intensity exercise<\/a> periods alternating with low-intensity recovery periods. Because of the intensity, the workouts are short \u2014 usually 30 minutes or less.<\/p>\n HIIT can be integrated into pretty much any exercise routine such as running, walking, biking or dancing. It\u2019s important to pick something you like so you can stay motivated. <\/p>\n The goal is to significantly raise your heart rate during the high intensity part to at least 80% of your maximum heart rate. (To find 80% of your maximum heart rate, subtract your age from 220 and multiply that by 0.80. For example, if you\u2019re 50 years old, your max heart rate is 170, and 80% is 136.) <\/p>\n During the low-intensity activity, your heart rate drops, but it\u2019s still elevated compared to your resting heart rate. The sustained increase burns calories and improves cardiovascular fitness \u2014 two main draws of the workout.<\/p>\n Read: The Latest Fitness TikTok Trends: Heart or Hype? >><\/em><\/em><\/a><\/p>\n<\/div>\n How does HIIT work?<\/strong><\/p>\n<\/h3>\n HIIT sessions usually start with a 5-10-minute warm up, followed by a cycle of 30 to 90 seconds of high-intensity exercise, depending on what you can tolerate. Then, you do low-intensity exercise for 30 to 90 seconds or longer. Repeat this cycle multiple times over the workout.<\/p>\n Here\u2019s an example of a beginner HIIT routine:<\/p>\n Why do people like HIIT?<\/strong><\/p>\n<\/h3>\n HIIT has become increasingly popular over the years. You\u2019ve probably seen variations of the workout on social media or online \u2014 there are HIIT videos on YouTube that have millions of views.<\/p>\n The workout has stayed in the spotlight for a few reasons:<\/p>\n Read: I Got in the Best Shape of My Life After 50 >><\/em><\/em><\/a><\/p>\n<\/div>\n What does science say about HIIT?<\/strong><\/p>\n<\/h3>\n After consulting everyone\u2019s good friend, Science, there is research to back up the potential health benefits of HIIT and the benefits of HIIT vs. other types of exercise.<\/p>\n Here are some of the noteworthy findings: <\/p>\n The risks of HIIT<\/strong><\/p>\n<\/h3>\n There are some risks to think about when it comes to high-intensity interval training.<\/p>\n HIIT releases the hormone cortisol in the body, but if it\u2019s done too often, it can cause a range of problems, including mood changes, anxiety and sleep issues. But if you get enough sleep and eat properly, then your cortisol levels should drop back down to normal ranges within a few hours of doing HIIT. <\/p>\n Some HIIT workouts may include high-impact movements that can lead to injuries if you\u2019re not doing the exercises properly, or you\u2019re prone to injuries or have joint problems. <\/p>\n You can also HIIT too hard. Because of the intensity of the activity, HIIT should only be done a max of three times per week. Too many HIIT workouts can cause burnout and injury among other problems. <\/p>\n If you can, hiring a personal trainer can help you learn progressions and proper form, which can help you avoid injuries. <\/p>\n<\/div>\n Who shouldn\u2019t try HIIT?<\/strong><\/p>\n<\/h3>\n Although HIIT is generally safe for most people, it\u2019s not for everyone.<\/p>\n It\u2019s a good idea to talk to your clinician before trying HIIT, especially if you have high blood pressure<\/a>, high cholesterol, diabetes<\/a> or heart disease<\/a>.<\/p>\n<\/div>\n\n\n
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