Benefits Of HIIT Training

There are a whole host of benefits of HIIT training, which we will cover below but the most important one is to boost stamina. Fat burn is the widely advertised benefit of high intensity workouts but there is some proof that it will also increase your endurance performance.

HIIT Boosts Endurance And Stamina

Completing high intensity intervals forces the body to use different energy systems and metabolisms to provide the effort to complete them. Generally, when completing long distance exercise, the body uses the aerobic system to produce energy. This has no bad side effects and produces high amounts of energy. However when working at high intensity, the body cannot use just this system as it only works at lower levels, therefore it has to switch to using a system called the lactic acid system.

But this is the primary reason for how HIIT training actually will boost performance because the more we target and use the lactic acid system the better out body is at getting rid of it and tolerating its presence. As we produce more during the high interval bursts our body works hard to buffer it from the muscles — and just like any other training adaption like stronger muscles — it gets better and quicker and performing this. So in a race when you need to kick on and increase the pace your body wont be hampered by lactic acid. A study by an Australian University found that four weeks of high interval training improved the fatigue resistance of long distance cyclists.

Fat Burn

HIIT training has been shown to increase the amount of fat that is burnt during a workout. As the body shifts into the high intensity it is shown that hormones are released that target the increase in fat metabolism to help shift unwanted stored fat. As the metabolism increases within the body this will also increase the calorie burn and increasing the speed recruits more muscle tissue further increasing the calories burnt.

Strength And Power

A huge benefit of HIIT is the increase in strength and power that is found. When you have to perform to a higher intensity you have to recruit much larger amounts of the muscles - particularly when using the legs - and this increases the chance of building stronger and more powerful muscle tissue. Many weight lifters use HIIT as a way to lose body fat quickly but also to build larger muscles in their legs.

The other great benefits are more psychological such as the feeling of confidence, motivation and pride in being able to perform at a high level.

See Also: How Often Do You Really Need to Exercise to Build New Muscle?

But remember also if you are a beginner to get a base of fitness for about 4 weeks before attempting this type of session.