Benefits Of Cardio Interval Coaching – Interval Cardio is short bursts of vigorous intensity exercise that lasts 10 to 30 minutes. Even though it’s short, this exercise burns a lot of calories and body fat.
You can do Interval Cardio if you are busy with activities and want to lose weight in a short time. Various types of high-intensity sports include sprinting, lifting weights and jumping rope.
Interval Cardio is divided into several sessions with the same movements, but done with different intensities. In between each session, the sports participants take a short break so that the body’s energy is replenished.
Below are some reviews and explanations regarding the Benefits Of Cardio Interval Coaching Training For The Body and its Types. Please read more as follows!!
What Is Interval Training ?
Interval training is a type of cardio exercise that is performed at high intensity for a short training duration repeatedly.
This sport is different from LISS (low intensity steady state) or cardio exercise which is done at a low level of activity, stable intensity, and longer duration.
Interval training can be gradually followed up with heavier exercise moves to increase strength and increase the intensity of the exercise.
For example, you run as fast as you can for one minute, then walk for two minutes. Next, you repeat this method continuously for five repetitions for 15-20 minutes.
You can do this interval training with other training methods, including cycling and Zumba. This exercise is quite safe for experienced people (such as athletes) and beginners.
In fact, according to the Harvard School of Public Health website, interval training is one of the most popular sports because it is considered a complete workout in a short amount of time.
Interval training combines aerobic and strength (endurance) exercise for less than 30 minutes.
Benefits Of Cardio Interval Coaching
1. Lose weight
Can HIIT cardio help you lose weight? Certainly can. HIIT helps burn more calories in less time.
Research published in the Journal of Strength and Conditioning Research (2015) found that 30 minutes of HIIT burns 25-30% more calories than cycling, lifting weights, and running at the same time.
Burning calories means using energy so it doesn’t accumulate and become fat, even burning fat into energy. This is what makes the benefits of HIIT cardio able to lose weight, including in people who are obese.
2. Maintain Heart Health
The next benefit of HIIT cardio is that it helps maintain heart health and blood pressure. HIIT cardio exercises train the heart to pump blood better. So, blood pressure is maintained.
In addition, this type of exercise helps increase good cholesterol and lower bad cholesterol. In effect, the risk of blood vessel blockage is reduced. This blockage is known to increase the risk of heart attack and stroke.
3. Increase Nassa Muscle
Apart from losing fat and losing weight, the benefits of HIIT cardio can help the body build muscle. A study published in the Journal of Science and Medicine in Sport (2018) found that this exercise can increase muscle size in people with obesity, especially in the calves.
In this case, this exercise helps replace old proteins and muscle cells with new ones. This is what makes the size of the muscles increase. The muscles of the body are getting stronger so that your exercise ability also increases.
HIIT cardio every day is it okay? Not recommended every day. This will only force the body so that it has the potential to experience muscle pain, arthritis, and increase the risk of injury.
4. Control Blood Sugar Levels
Apart from being a sport for weight loss, HIIT cardio has benefits for type 2 diabetes patients. This type of exercise helps lower HbA1c or blood sugar which binds to red blood cells.
This is because cardio exercise facilitates the flow of oxygen-filled blood. So, the body can get more oxygen.
When oxygen levels in the body increase, the body can properly use the insulin hormone, so that blood sugar remains under control.
In addition, this exercise can reduce fat in the stomach. It is known, this type of fat increases the risk of insulin resistance or the body cannot use insulin so that blood sugar soars.
5. Helps Absorb Oxygen In The Muscles
HIIT cardio exercises make you move most of the body’s muscles many times. This movement makes breathing deeper and faster so that more oxygen can be absorbed into the blood.
Furthermore, the heart rate will become faster and increase blood flow to the muscles and back to the lungs. Oxygen in the muscles is useful for breaking down blood sugar and is converted into fuel during exercise.
6. Improve Sports Performance
For an athlete, adding HIIT exercises to your routine can improve performance when competing. A study in the Journal of Strength and Conditioning Research (2020) showed an increase in sports performance began to be seen after exercising 2-3 times per week for 6 weeks.
HIIT is also very good for improving performance, especially with regard to endurance. This will certainly be beneficial for athletes running marathons, triathlons, or other long duration sports.
7. Maintaining Mental Health
Sports and other physical activities can stimulate happy hormones, including serotonin in the body. In addition, HIIT training can affect the brain and increase the protein brain-derived neurotrophic factor or BDNF.
Low levels of the protein BDNF are linked to depression, bipolar disorder and schizophrenia. The increase in BDNF protein after a HIIT workout can help regulate your mood, as well as improve your brain function.
HIIT Exercise Benefits
1. Maintain Heart Health
These benefits can be felt by people with excess body weight (obesity). This is because they are prone to heart problems and high blood pressure due to the accumulation of fat and cholesterol in the blood vessels. Do HIIT 4 times a week for 20 to 30 minutes.
2. Building Muscle Mass
HIIT which is done with cardio or aerobics is effective in building muscle mass in the legs and stomach. However, it is not recommended to do this exercise too often because of the potential for arthritis, muscle pain and injury. Make sure to get enough rest and give yourself a day off between exercises.
3. Increases Oxygen Absorption to Muscles
The benefits of HIIT can be achieved by running or cycling for a long duration and at a steady pace at high intensity. If done 4 days per week in 20 minutes per session can maximize oxygen absorption by 9 percent.
4. Increases Fat Burning Process
HIIT can maximize weight loss because fat in the body is easier to burn. Do it 3 times per week for 20 minutes each session. HIIT is effective in losing 2 kilograms of weight if done regularly.
Weight loss can be seen after 12 weeks of doing it, even if not accompanied by a change in diet. If HIIT aims to lose weight in a short time, try this exercise.
5. Burns Calories in No Time
HIIT effectively burns 25 to 30 percent more calories than other types of exercise, such as lifting weights, casual cycling and running. Do the exercise for 20 seconds, then rest for 40 seconds. Repeat the movement for 20 seconds.
Even though the time spent only seems to be the total time, the benefits can be felt well by the body.
HIIT is a sport that requires speed and agility. However, these sports should not be performed without a warm-up as they increase the risk of muscle injuries and sprains.
Warming up also affects muscle performance, so that the range of motion of the muscles becomes wider. Warming up also increases blood and oxygen flow, relieves muscle tension and improves joint flexibility.
That’s the explanation of HIIT and its benefits for the body. If you have an injury or sprain during the movement, please make an appointment for a medical to carry out treatment steps.