High intensity interval training (HIIT) involves performing fitness exercises as intensely as possible over a short period of time, followed by a shorter rest period.
Since the body is pushed to its maximum stress limit despite the short units, most HIIT workouts usually last no longer than 45 minutes and still promise effective fat loss and muscle building at the same time.
But when can you expect visible results?
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Lose up to one kilo of fat per week with HIIT workouts
Rondel King, certified physiologist at NYU Langone Sports Performance Center, talks in an interview with ‘POPSUGAR’ First, let’s look at how HIIT actually works: “HIIT triggers hormonal reactions in the body that are anabolic, meaning they create muscle growth.”
Growth hormones, such as testosterone, are a major factor.
To fully reap the benefits of HIIT training, he recommends setting aside time for the workouts two to three times a week.
In addition, the first visible results depend entirely on the person and their genetic predisposition, he says. “Up to a kilogram of fat tissue can be lost within a week.” Those who are less conditioned can initially expect to lose up to half a kilo of fat.
In addition, strength training can be done up to three days a week to further promote fat burning and muscle building.
However, Rondel advises caution when it comes to cardio training: endurance training can be done up to four times a week, but not for longer than 30 minutes, as cardio can be catabolic for muscle growth, i.e. it can slow down muscle building and provoke a release of the stress hormone cortisol.
These are the prerequisites for visible results
In addition to regular training sessions and a healthy diet, there are other adjustments that can increase or slow down the success of HIIT.
This includes getting enough sleep and managing stress well.
According to Jason Machowsky, a board-certified sports nutritionist and exercise physiologist at the Tish Sports Performance Center at the Hospital For Special Surgery, a constant high-stress environment can lead to an increase in cortisol levels, which in turn promotes weight gain.
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“In general, when people are stressed, they tend to eat worse, make worse choices, skip meals or forgo exercise,” he explains.
A similarly negative effect occurs when you are deprived of sleep. During sleep, the body recovers from physical activity and produces growth hormones.
If you don’t get enough sleep, your growth hormone production will be hindered, which can delay the building of muscle mass.
So if you want to get the most out of your HIIT, you should not only pay attention to the continuity of your training sessions, but also to the regularity of such important parameters for health as sufficient sleep and relaxation.
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