HIIT: high-intensity training
HIIT – high-intensity interval training – is one of the most effective ways to burn fat in less time. Many people believe that long, steady cardio is the best choice for fat loss, but the numbers tell a different story. After reading this article, you’ll look at cardio training in a new light.
Why is HIIT more effective for fat burning?
Low-intensity training keeps your heart rate at 60–65% of your maximum. You can calculate your maximum heart rate with the formula 220 – age. For a 20-year-old, that means 200 beats per minute, and at 60% intensity the heart beats 120 times per minute.
High-intensity training raises your heart rate to 75–85% of your maximum – for the same 20-year-old, that is about 160 beats per minute.
Low-intensity training is usually recommended for fat burning for three reasons: it is easier, less risky and burns a larger percentage of its calories from fat. All three points are true – but the other half of the truth often goes unsaid.
The numbers don’t lie
Let’s look at some concrete figures. Low intensity uses about 50% fat to produce energy, high intensity 40%. The difference seems small – but once you factor in total calorie expenditure, the picture changes completely.
An example: a 20-minute walk burns 100 calories. 50% of that, or 50 calories, comes from fat. A 10-minute interval session, on the other hand, burns 160 calories. 40% of 160 is 64 calories from fat. So in half the time, you’ve burned 14 more calories of fat. Sounds good? But that’s not all.
Low intensity burns calories only while you train. As soon as you stop, your body returns to a resting state – within minutes your energy expenditure is the same as before the session. High-intensity training speeds up your metabolism for up to 24h after the session ends, depending on its duration and intensity. You burn more calories even while sitting on the couch.
HIIT and muscle mass – an underrated connection
Low intensity does practically nothing for your muscles. Muscle mass, however, is critical for fat loss – muscles burn fat constantly, even on rest days. The more muscle mass you have, the faster your metabolism runs around the clock.
High-intensity training has the potential to increase muscle mass. Compare an elite sprinter with an elite marathon runner: the sprinter’s muscle mass is considerably greater. You won’t build big muscles from intense cardio training alone, but you will get lean, defined muscles – which for many people is exactly the goal.
HIIT in practice – how to get started?
The easiest way to start is to pick a cardio machine at the gym and choose an interval training program. These begin with a light warm-up, then the intensity rises sharply, drops, rises again – and so on several times, finishing with a cool-down.
You can also set the intervals yourself. The simplest scheme: 30s of intense effort, followed by 30s at an easier pace. Repeat. It’s simple and effective. If you want to start even more cautiously, try alternating 30s fast with 60s easy.
Another option is aerobic interval training: run for 5 minutes at the maximum pace you can sustain, walk for 2 minutes, then run again for 5 minutes. The same principle works for swimming, cycling and any other cardiovascular activity.
For the best results, I recommend doing HIIT 2–3 times a week. As always – consult your doctor before starting a new training program.
FAQ
Is HIIT suitable for beginners?
HIIT is intense, so beginners are advised to start with short intervals and moderate intensity. Even alternating 30s fast with 60s at an easier pace is a good starting point – your body adapts to the training load quickly.
How long should a HIIT session last?
An effective HIIT session can last just 10–20 minutes. The duration is shorter than with regular cardio, but the effect on your metabolism lasts considerably longer – up to 24h after the session ends.
Does HIIT only help you lose fat?
No. In addition to burning fat, HIIT improves cardiovascular endurance and helps preserve muscle mass. Muscle mass, in turn, speeds up your metabolism in the long run – creating a positive cycle.
Author: Fitness.ee turg
Source: WHO – physical activity.
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