The Secret Benefits Of HIIT

The Secret Benefits Of HIIT (High-Intensity Interval Training) That You May Not Have Known About

The mere mention of the word ‘high-intensity’ may make even the most hardcore exercise enthusiasts recoil in fear, but this specialised type of workout has incredible benefits that some don’t have any idea about.

The workout itself consists of fixed periods of low-intensity exercise (or even resting) followed by shorter bursts of a higher intensity. The term can apply to any workout that follows this pattern, from walking for two minutes and running for one to lifting weights for two minutes and resting for five. They are designed for you to put all or most of your energy into the ‘bursts’, ensuring that your heart rate stays raised and burning fat as you work.

However, burning fat is not the only good thing about HIIT; there are many science-proven health benefits that sound almost too good to be true.

– It boosts your metabolism.

When your heart rate increases, your breathing speed does too, so it makes sense that you consume way more oxygen during this particularly intense method of exercise. This oxygen excess leads to your metabolic rate boosting itself for over two hours after your workout, which not only means that you burn more calories during the exercise alone, but also…

– …you’ll burn calories even after leaving the gym!

Many people would agree that this is a serious plus to intense exercise. In trying to repair your muscles, your body’s recovery systems will work faster and more effectively, meaning you could still be burning fat and calories for up to 24 hours after your workout. (That means you can have that jam doughnut.)

– It’s free.

Forget expensive treadmills and cross-trainers – all you need for a good session of HIIT is an open space and motivation. HIIT relies on utilising your own body weight to burn calories and fat, so even something as simple as high knees or jumping jacks can end up more effective than weights or other costly equipment. This is because you’re focusing more on your heart rate during these workouts, rather than building muscle or toning a particular area as you may do whilst lifting weights or using an exercise bike.

– It keeps your heart working well.

Interval training makes it easier for people to hit the point of heart-pounding anaerobic activity; this is due to the rest periods between bursts giving your body time to recover whilst keeping your heart rate up. It also improves your circulation and maintains a healthy rate of blood flow, something which keeps your mind sharp and focused, and can help you to better deal with stress.

– It builds up your endurance levels.

This means that you’ll be able to exercise for longer in pretty much anything, from running to cycling and swimming to hiking, and you’ll have more energy to use for everyday activities too. Not only does that make HIIT great ‘in the moment’, but it means that you’ll be seeing the benefits of it no matter what you do or when you do it.

And finally…

– It’s fun!

With no specialised equipment or fitness levels needed, HIIT provides beginners with a great way to see fast results and experts with different challenges that they’ll never get bored of. Similar to a dog or a good pair of jeans, this kind of workout will stick with you for life.

If you’re interested in trying out HIIT but don’t know where to begin, why not check out LiveWell Health’s personal training scheme, Including a nutrition plan for beginners and a personalised scheme that works to fit you, our programs are designed to help you become the best that you can be. For more information, contact us on 07939 212 739 or drop us an email at

Rest vs Activity

Rest vs Activity

Rest and activity are necessary for overall health and well-being, and striking the right balance between the two is vital.

Rest is essential for the body to recover from physical and mental exertion. During rest, the body can repair tissues, replenish energy stores, and consolidate memories. Adequate rest can help reduce stress, improve mood, and enhance cognitive function.

On the other hand, physical activity is necessary for maintaining cardiovascular health, building muscle strength and endurance, improving flexibility and balance, and supporting healthy weight management.

It has also been shown that regular exercise can reduce the risk of chronic diseases, such as type 2 diabetes, heart disease, and specific types of cancer. Additionally, physical activity can improve mental health and cognitive function.

Ultimately, the appropriate balance between rest and activity will depend on an individual’s unique needs and goals. Some people may require more rest than others, while some may need more physical activity to achieve optimal health. It is important to consult with a healthcare professional or fitness expert to develop a personalized plan that meets your individual needs.

Physical activity guidelines

The physical activity guidelines recommend individuals of all ages and abilities maintain good health and reduce the risk of chronic diseases. The following are some general guidelines:

  1. For adults aged 18-64, engaging in at least 150 minutes of moderate-intensity aerobic physical activity per week, 75 minutes of vigorous-intensity aerobic physical exercise per week, or a combination of both, is recommended.
  2. Muscle-strengthening activities involving major muscle groups should be done two or more days per week.
  3. For children and adolescents aged 6-17 years, engaging in at least 60 minutes of moderate-to-vigorous intensity physical activity every day is recommended.
  4. For older adults aged 65 years and above, engaging in moderate-intensity aerobic physical activity for at least 150 minutes per week or in physical activity that combines moderate and vigorous-intensity activities is recommended.
  5. It is essential to avoid prolonged sitting and to engage in regular physical activity throughout the day.

These guidelines provide general recommendations for physical activity and may vary based on an individual’s health status, medical conditions, and other factors. It is always essential to consult with a healthcare professional before beginning a new exercise program or increasing physical activity levels.

Number of hours of sleep

The amount of sleep needed varies by age, with different age groups requiring different amounts of sleep. The National Sleep Foundation provides the following general guidelines for recommended hours of sleep by age:

  1. Preschoolers (3-5 years): 10-13 hours per day
  2. School-aged children (6-13 years): 9-11 hours per day
  3. Teenagers (14-17 years): 8-10 hours per day
  4. Young adults (18-25 years): 7-9 hours per day
  5. Adults (26-64 years): 7-9 hours per day
  6. Older adults (65+ years): 7-8 hours per day

It is vital to note that these are the general guidelines, and individual sleep needs may vary based on factors such as activity level, health status, and individual differences. Additionally, it is essential to prioritize getting enough sleep for optimal health and well-being, as sleep plays a vital role in good physical and mental health.

f you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are feeling the negatives of a lack of sleep, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at