We can say that losing weight with health should be the goal of many people, right? There are several ways to achieve it, but the practice of exercise, combined with a balanced diet, is the most recommended by many specialists. In this sense, high-intensity training is an excellent option to help you lose those unwanted pounds.
Also known as HIIT (High-intensity interval training), they burn a lot of calories in a short time. That is, they are the perfect option for those who do not have much time to dedicate to physical activities.
1. Reverse Aging
Yes, you read that right: high-intensity training can help reverse the physical aging process.
The scientific discovery was obtained through a study published by the Mayo Clinic. It was conducted by researchers from the US state of Minnesota, who worked with two age groups: one from 18 to 30 years old and another that was between the ages of 65 and 85.
After comparing each group's results and metabolic changes over 12 weeks, they found that HIIT can:
- improve cardiorespiratory capacity;
- increase muscle mass;
- improve mitochondrial functions, which tend to decline with age;
- strengthen bones;
- benefit protein functioning and muscle synthesis, even in the elderly.
- In this way, they manage to help the elderly to age with a better quality of life without suffering so much from the problems of this process.
2. Burns calories after training ends
Imagine the following situation: you arrive home after a high-intensity training session, take off your shoes, take a shower, and go to rest after a long day at work.
Did you know that at that time, while you relax, your body is still working and burning a lot of calories?
It sounds unbelievable, but HIIT can do it for you! With short workouts, which vary between 4 and 30 minutes, it is possible to continue losing weight even after the end of the exercises. This happens because it provides a sharp acceleration in metabolism in the 24 hours that follow the end of training.
3. No equipment is needed
Are you the type that gets to have an aversion to bodybuilding? Do you want to achieve your goals, but can't stand the idea of having to touch all those devices?
So it's time to try high-intensity workouts, as they hardly require the use of any equipment. As long as there's you, your body, and the guidance of a qualified instructor, it's ok.
There are no secrets or mysteries, just surrender to what is asked of you, make the required efforts, and seize the occasion. Remember to always practice at a gym, because that way you will receive instructions from a professional and stay away from injuries.
4. It's not nauseating
Many people lose motivation to train because they feel bored with the physical activities they have chosen. If that's your case, HIIT can help a lot. Keep in mind that high-intensity workouts always vary. As they are fast, you can work different areas of the body on the same day, from the glutes to the biceps. This certainly collaborates with the motivation of those who want to lose weight without restrictive diets, but who do not identify much with any traditional sports practice.
Remember: choosing an exercise that has to do with your desires and fits your profile is essential to get where you want to be. Whether to improve conditioning or to strengthen muscles. Linking training to something mandatory is not beneficial for your performance and can make you quickly give up on your goals.
5. Improves insulin sensitivity
Research published in BMC Endocrine Disorders shows that HIIT increases the body's sensitivity to insulin. This hormone is important for carbohydrate tolerance and can greatly interfere with body fat. Having a better sensitivity to it means living with fewer impediments to losing weight.
In any case, this modality also requires some care, even more so if you've been too quiet lately. Take care of your daily diet, and set up your meal plan based on your goals, so you'll eat well before and after training. It is also recommended to visit a doctor before starting training.
That way, you can enjoy the benefits of high-intensity training even more and live healthier!