‘Fitness’ for thought: Are high-intensity interval or HIIT workouts needed at all?

The fervent fitness freaks love HIIT or high-intensity interval training but most others abhor such workouts. While that is natural for any fitness activity, HIIT stands apart as it is one of the most common activities which have gained significant traction in many trainers’ fitness schedules. That brings us to the following question: Are HIITs needed at all? Celebrity trainer Tridev Pandey who trains actors like Sanya Malhotra and Shweta Tripathi Sharma “absolutely” enjoys HIITs.

In an Instagram post, he shared, “I absolutely enjoy my high intensity workout sessions.”

Here’s why:

*I feel the surge as HIIT increases my energy levels, leaving me invigorated and ready to conquer the day.

*Experience the ‘afterburn’ as my body continues to torch calories post-workout, contributing to long-term fat loss.

*From sprints to burpees and even weights, I enjoy a workout menu that never gets boring, keeping both my body and mind engaged.

*Beyond physical gains, HIIT fosters mental resilience, pushing my boundaries and instilling a sense of accomplishment.

Considering his viewpoint, we decided to reach out to our in-house experts to understand the pros and cons of HIIT and how to know whether it works for you.

How does it help?

The adaptability and versatility of HIIT make it a suitable choice for individuals with diverse fitness goals and preferences, said fitness expert Garima Goyal.

Time efficient

High-intensity workouts are time-efficient. In our fast-paced lives, finding time for regular exercise can be challenging. “HIIT allows individuals to achieve significant fitness gains in a relatively short amount of time compared to traditional steady-state cardio exercises. The concept of intervals, alternating between short bursts of intense effort and brief rest or lower-intensity periods, allows for maximum output in a condensed workout session,” said Goyal.

Start gradually (Source: Getty Images/Thinkstock)

Weight loss promotion

The intense effort during the workout creates an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC). “This means that the body continues to burn calories at an elevated rate even after the workout has ended, contributing to greater overall energy expenditure,” Goyal said.

Cardiovascular fitness

In addition to its impact on weight management, high-intensity workouts enhance cardiovascular health. The intense bursts of activity elevate heart rate and improve cardiovascular endurance. Over time, this can lead to a stronger and more efficient heart, reducing the risk of cardiovascular diseases such as heart attacks and strokes. The adaptability of HIIT makes it suitable for people of various fitness levels, allowing individuals to tailor the intensity to their specific needs and gradually progress.

Preservation of muscle mass

High-intensity workouts are effective for building and preserving lean muscle mass. While traditional cardio exercises may lead to muscle loss, HIIT promotes muscle preservation and growth due to the resistance and strength components often incorporated into these workouts. This is crucial not only for aesthetics but also for maintaining a healthy metabolism and preventing age-related muscle loss, said Goyal.

Mental well being

The release of endorphins during intense exercise contributes to improved mood and reduced stress levels. The sense of accomplishment after completing a challenging HIIT session can boost self-esteem and confidence, creating a positive feedback loop that encourages continued engagement in regular exercise, shared Goyal.

Versatile

HIIT can be adapted to various forms of exercise, including running, cycling, strength training, and bodyweight exercises. This versatility makes it accessible to a wide range of individuals with different fitness preferences and goals. Additionally, the adaptability of HIIT allows for progression over time, ensuring that individuals can continually challenge themselves and avoid plateaus in their fitness journey,” said Goyal.

What to keep in mind?

It’s important to note that while high-intensity workouts offer numerous benefits, they should be approached with consideration of individual fitness levels, safety, and health conditions.

While HIIT Workouts may help you burn more calories in shorter periods, they may not be your best friend for your long-term health!” said Miten Kakaiya, fitness coach and founder of Miten Says Fitness.

According to Kakaiya, doing HIIT workouts every day can put a lot of physiological and physical stress on your body which is going to affect your body’s ability to recover. “Doing HIIT workouts in a state of stress may make your progress even slower, and it may affect the longevity of your results,” said Kakaiya.

If your resting heart rate is above 70 in the morning, then that’s your body giving you a signal that it is in a state of stress. “And you wouldn’t want to add onto that stress by doing HIIT workouts,” described Kakaiya.

In addition to that, HIIT workouts can also affect the wear and tear of your joints and can also flare up some old injuries. It can also affect your posture, added Kakaiya. “This is something that you want to avoid or minimise, because your results need to be long-lived. You don’t want to be struggling with your health and fitness when you’re older,” said Kakaiya.

Goyal noted that beginners may need to start with lower-intensity intervals and gradually increase intensity as their fitness improves.

“Consulting with a healthcare professional or fitness expert before beginning a HIIT program is advisable, especially for those with pre-existing health concerns,” said Goyal.

 

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