Is High-Intensity Training As Good As We All Think It Is?

high intensity training

If you want to develop large muscles, build lean body mass and achieve high strength levels in your body, then high-intensity training is the way to go. It can also help you shed a few pounds and improve your fitness level at the same time. But although high-intensity training might sound like a good thing, it does have some negative side effects as well, so you need to know all about high-intensity training before you sign up for any classes. High-intensity training can be done by using high-intensity exercises like sprinting and weight training but there are also some low intensity but high-intensity training exercises that you can do as well.

Basics

A high-intensity training session involves high-intensity exercise for a very short time. In general, high-intensity training can last between five and eight minutes per exercise, but this can vary depending on the exercise and the program. It’s usually best to start a high-intensity training session with a warm-up of ten to fifteen minutes. The warmup is designed to prepare your body for high-intensity exercise. Some of the commonly used warmup exercises include running, cycling, rowing, swimming, and elliptical machines.

The main reason why high-intensity training exercises are called as such is that it requires high intensity and short periods of high intensity to get optimal results. These intervals of high-intensity exercise can be as short as one minute or as long as 90 seconds. The intervals are done in intervals, with short breaks in between, so that your heart rate doesn’t become too high or too low. The intervals can range from three to five minutes, and it is recommended that you work your way up from three intervals to five minutes and then back again, to maintain the intensity of your workout.

Another important thing about high-intensity training is that you should alternate high-intensity sessions with lower intensity sessions. So if you are doing an upper body workout session, you could try to do a lower body session as well. High-intensity interval training workouts are great for building muscle mass, burning fat, increasing your metabolism, and improving your cardiovascular fitness.

high intensity training

Combinations

You can also combine high-intensity training with weight training to improve your fitness and your health. One of the most common forms of high-intensity training is to complete a cardio exercise session with weight training. However, this doesn’t always have to be the case. For instance, if you already have a good aerobic base, then you can add a bit of weight training into your exercise routine to develop your lean muscle mass. This type of combination is much more effective than just exercising alone.

As mentioned earlier, HIIT is best done with short bursts of high-intensity activity instead of long continuous periods of moderate-intensity activity. The optimal time for HIIT sessions should be something like three minutes with 20 seconds of rest. Long periods of high intensity will cause your heart rate to increase as well as your metabolic rate. This will not only be harmful to your HIIT session but will also lead to poor blood circulation throughout your body, which can result in some health problems.

Research

A meta-analysis published in 2021 by Dr Miguel Norije appears to suggest that there is a strong relationship between aerobic exercise and metabolic rate. His research confirms that high-intensity training can greatly enhance aerobic endurance. His findings are supported by previous studies that he did on his team. His research showed that the athletes that we’re able to maintain high-intensity levels throughout their high-intensity training sessions had much higher amounts of proteins in their muscles.

The results of this study showed that there was a significant increase in the protein synthesis rate and lower rates of muscle protein breakdown. There is no doubt that high-intensity cardio exercises performed by elite athletes are beneficial to the heart and overall performance of the athlete. However, it is still important that you perform these workouts in moderation. These types of exercises should ideally complement your weight training and endurance routines rather than replace them. If you do high-intensity workouts regularly, your body will require some time to recover and reach its maximum fitness level again.