Weight Loss

10,000 steps a day are not for everyone; just 30 mins of High-Intensity Interval Training can achieve weight loss

HIIT is a training technique in which you give 100 per cent effort through quick, intense bursts of exercise

New Delhi: In the extremely busy schedule everyone has, it is difficult to squeeze out time to exercise, and achieve one’s weight loss goals. Also, weight loss is not a short-term project that you can undertake for a while and leave it. Fitness and good health need a lot of time, patience, and consistency.

People who walk 10,000 steps a day lose approximately 500 calories, that is only if you brisk walk for a certain period. Health experts say anything less than that would not contribute to the calorie deficit that you would achieve for your weight loss goals.

Not everyone has the time, and energy to walk 10,000 steps and so, according to Dr. Palaniappan Manickam, Consultant gastroenterologist and Hepatology, Dignity Health Medical Foundation, the best alternative way of fitness is high-intensity interval training or HIIT.

“HIIT is a training technique in which you give 100 per cent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. HIIT increases the body’s need for oxygen during the effort creating an oxygen shortage,” Dr. Manickam said in a short Instagram video.

“Your body compensates by demanding more oxygen during recovery. This effect is called’ excess [post-exercise oxygen consumption is the key reason why intense exercise is more effective at burning fat than slower, steadier exercise.” he added.

What are the benefits of HIIT?

HIIT, according to experts, burns a lot of calories during and after your exercise session, increasing the metabolism and allowing the body to use fat as fuel.

This means that you burn more stored fat and may lose weight or at least some body fat. A few benefits of HIIT include:

It improves your stamina

HIIT works on the principle of adaptation, where the body adapts to the strain it is put under to improve its ability to cope.

It increases your strength

HIIT maintains the muscle by training them to recover and rebuild themselves during the short period of rest. This helps to build strength quickly and is easily maintained by simply continuing with the HIIT regime.

Helps burn fat

HIIT burns lots of calories and fat by pushing the body to meet the demands of the heart’s maximum rate.

Keeps your heart healthy

Stable coronary artery disease is often described as the clogging of arteries which can lead to heart attacks. A healthy diet and exercise are essential for preventing this build-up of plaque.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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