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High intensity interval training or longer exercises? Here’s what’s best

Once you start exercising, you would be confused between the benefits of high intensity interval training or longer, moderate sessions in the gym. Fitness experts say both kinds of workouts offer the same benefits, with time being the only difference.

fitness Updated: May 22, 2018 08:58 IST
Kabir Bhandari
Kabir Bhandari
Hindustan Times
High intensity interval training,HIIT,Benefits of HIIT
High intensity workouts increase the body’s metabolism and there is more probability of losing fat and not muscles.(Shutterstock)

In this frantic, fast-paced life, with so much to do and not having the luxury of being a gym rat, High Intensity Interval Training (HIIT) is the best course of action for those who skip the gym with the “short on time” excuse.

“Remember, just like in life, in the gym too, it’s the quality of focus that matters. If you are coming to the gym to chat with friends, drool over your gym crush or take a selfie, then although you are indulging in exercise, it’s an exercise in futility,” says Shahab Kalim, a lawyer based in Kolkata, who has also won the Jerai Physique Competition in 2017.

“Mike Mentzer, Arnold Schwarzenegger’s fierce rival, was a huge advocate of HIIT and said that training should be brief and intense to attain the best result in the shortest time,” Shahab advises.

But what are the benefits of doing HIIT workouts?

“Both high intensity workouts and longer moderate ones offer the same benefits, the only difference is that of time,” says Arushi Verma, co-founder of Fitpass.

The benefits of HIIT workouts according to Verma are as follows:

1. You burn a lot of calories in a short period of time.

2. HIIT workouts are good for heart health and can be done without any equipment.

3. They increase the body’s metabolism and there is more probability of losing fat and not muscles.

HIIT workouts are meant to be completed in short periods of time. So don’t overdo it by extending it to an hour. (Shutterstock)

However, like any new workout, you need to keep a few things in mind.

1. One should always stretch properly and warm up before starting HIIT workouts.

2. Proper nutrition before and after the workout is a must to get better results.

3. HIIT workouts are meant to be completed in short periods of time. So don’t overdo it by extending it to an hour.

What could be a simple, beginner’s HIIT workout that one can start with?

The ‘Burpee-pull up-jumping jack’ workout is a good way to start. The circuit given below should be done 4 times, with a 1 minute break after each round:

1. Pull-ups

Repetitions: As many you can do in 30 seconds

2. Jumping Jacks

Repetitions: 60

3. Burpees

Repetitions: 20

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First Published: May 22, 2018 08:58 IST