Dr. Zachary F. Solomon is a cardiac surgeon who often instructs his patients to increase their physical activity. For those looking to start an exercise routine, Dr. Zachary F. Solomon will instruct them to consider incorporating high-intensity interval training or HIIT workouts into their regular routine. Performing routine HIIT workouts is a great way to strengthen the heart and increase blood flow throughout the body. Today, Dr. Zachary F. Solomon will discuss the other great benefits of HIIT exercise routines.
For starters, Dr. Zachary Solomon recommends HIIT workouts because people will typically point to time constraints as the main reason for avoiding exercise. HIIT training routines are meant to provide the same health benefits as regular exercise in less time. Those who regularly perform HIIT exercises have even seen their blood sugar levels reduce. Most HIIT workout routines take 30 minutes to complete. The idea is to work exceptionally hard for 30 seconds and then perform a moderate exercise to allow the heart rate to return to normal before it is spiked again.
HIIT not only allows someone to gain health benefits in a shorter time, it also has been linked to health benefits like increasing a person’s metabolic rate for hours after an exercise routine is complete. HIIT workouts are great in the morning because they set someone up for hours of fat-burning even as the body enters a rest state. HIIT workouts shift the body’s metabolism toward using fat for energy instead of carbs. This is incredibly important for people who are struggling with obesity.
If a person’s main health goal is to put on more muscle, HIIT training should only be used as a supplemental workout plan. Dr. Zachary Solomon notes that weight training will always be the gold standard for putting on muscle. Still, a lot of people who enjoy weight training find it difficult to hop on a treadmill or go for a run on cardio day. Starting to incorporate HIIT workout programs is a great way to work on the heart and experience cardio exercise that isn’t as monotonous as walking on a treadmill or heading out for a jog.
People who find that they are running out of breath sooner than they should will likely benefit from starting a HIIT exercise routine. While they will need to work their way up to performing exercises like mountain climbers or squats to shoulder presses, those who increase their physical output through HIIT exercises can improve their oxygen consumption. The medical community used to recommend long sessions of continuous running to improve oxygen consumption, but there have been a number of medical studies that note that HIIT exercises can have the same benefits in terms of oxygen consumption.
Dr. Zachary F. Solomon most commonly suggests HIIT exercise routines because they are known to reduce heart rate and blood pressure. These results are seen the most in people who are medically obese and have not been routinely exercising in the past. A recent study showed that 8 weeks of HIIT routines on a stationary bike can decrease blood pressure more than traditional, continuous endurance training. When blood pressure can be reduced in just two months, it’s a no-brainer for people to get started.
Now that you understand why HIIT is beneficial, Dr. Zachary Solomon understands if you are wondering how exactly to get started. The good news is that there are a number of activities to choose from. Whether choosing running, biking, jumping rope, or performing jumping jacks, the key is to pick an activity that can be done at an intense rate. If you are someone who has struggled with exercise or joint pain in the past, it’s a good idea to choose a workout that is low impact on the joints such as swimming. Activities with a lot of jumping can be particularly difficult to those who struggle with joint pains.
Know that intense workout periods should last no longer than 30 seconds and rest times should either be equal to or below that time limit. A great example of a HIIT workout would be pedaling as hard as possible on a stationary bike for 30 seconds then pedaling at a slow pace for 30 seconds and then repeating the pattern for 15-30 minutes. This will provide the type of high-intensity workout that will burn calories and improve cardiovascular health.