What is HIIT?
HIIT, or High-Intensity Interval Training, is a type of exercise that involves short bursts of intense exercise alternated with periods of rest or low-intensity exercise. The goal of HIIT is to maximize calorie burn and cardiovascular fitness in a shorter amount of time than traditional steady-state cardio exercise.
A typical HIIT workout may involve a warm-up period followed by several rounds of high-intensity exercise and active recovery periods. For example, a 20-minute HIIT workout might include the following:
- Warm-up (3-5 minutes): light cardio exercise such as jogging or jumping jacks to get the heart rate up and prepare the body for exercise.
- High-intensity exercise (30-60 seconds): exercises such as burpees, jumping lunges, or sprints that raise the heart rate and challenge the muscles.
- Active recovery (30-60 seconds): exercises such as walking, jogging, or cycling at a slower pace to allow the heart rate to come down and allow for recovery.
- Repeat high-intensity exercise and active recovery periods for several rounds (5-10 rounds).
- Cool-down (3-5 minutes): light cardio exercise and stretching to help the body recover and prevent injury.
Some examples of high-intensity exercises that may be included in a HIIT workout include:
Burpees
Jumping jacks
Mountain climbers
High knees
Jump squats
Sprints
Plyometric lunges
Box jumps
The active recovery periods in a HIIT workout may involve exercises such as walking, jogging, cycling, or bodyweight exercises such as lunges or push-ups at a slower pace. The ratio of high-intensity exercise to active recovery can vary depending on the workout and fitness level of the individual.
Does HIIT Help Lower Blood Pressure?
For people with High Blood Pressure, HIIT may offer several benefits. Research has shown that HIIT can help reduce blood pressure in people with hypertension. A study published in the American Journal of Hypertension found that just 8 weeks of HIIT resulted in significant reductions in both systolic and diastolic blood pressure.
One of the ways that HIIT may help lower blood pressure is by improving cardiovascular health. HIIT workouts are designed to increase heart rate and improve cardiovascular fitness, which can improve the ability of the heart to pump blood and deliver oxygen to the body's tissues. This can help reduce the workload on the heart and lower blood pressure.
In addition to improving cardiovascular health, HIIT has been shown to improve insulin sensitivity, increase muscle mass, and reduce body fat. All of these factors can contribute to better overall health and lower blood pressure.
High-Intensity Interval Training (HIIT) is generally considered safe and effective for most healthy individuals when performed correctly and under proper guidance. However, as with any physical activity, there are potential risks and benefits that should be taken into consideration.
Risks of HIIT
- Increased risk of injury: HIIT involves high-intensity, explosive movements that can increase the risk of injury if not performed with proper form and technique.
- Overtraining: Performing HIIT too frequently or with insufficient rest can lead to overtraining, which can cause physical and mental fatigue, decreased performance, and an increased risk of injury.
- Cardiovascular stress: HIIT can place significant stress on the cardiovascular system, which can be problematic for individuals with pre-existing heart conditions.
- Muscle soreness: HIIT can cause muscle soreness, especially if you're new to this type of training or if you push yourself too hard.