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4 Essential Things For You About HIIT And Heart Rate

We are all finding new ways to work out, thanks to COVID-19. With the closing of gyms and class cancelations

4 Essential Things For You About HIIT And Heart Rate

We are all finding new ways to work out, thanks to COVID-19. With the closing of gyms and class cancelations, our living rooms and backyards are all of a sudden the places where we can get our sweat on. Now is the best time to implement the HIIT (or high-intensity interval training) to prevent your exercise regimen from getting boring. The work out for metabolism-boosting, muscle-building, and heart-strengthening is a favorite of trainers and programs like Barry's Bootcamp and Peloton to gain a long list of benefits in a fraction of the time.

The secret to HIIT being effective is in your heart rate. Until a brief recovery, the fast burst of moves will push your beats per minute (BPM) to an extreme point. Continue reading to learn why your heart rate plays such an important role, what your BPM target is, and how to use it to improve your workout.

Why Does HIIT Affect Heart Rate?

If you are wearing a heart rate tracking system, take a look at it all along your next sweat sesh. You'll actually be shocked by how quickly it ebbs and flows as you go through full job and recovery cycles. It is important to pay attention to your BPM during HIIT, as it will demonstrate whether you are really pushing yourself or not. In general, your pace, according to DeBlair Tate, a certified fitness instructor, will stay on the steeper side during the entire workout. Ensuring that you're in the right range (more on that later) will reap the most benefits from the exercise — not just the width of it, but even later. "The longer the cycles, the higher the demand for the oxygen that you need to recover. This causes an oxygen deficit in our body and improves our metabolism after work out for up to 48 hours, "Tate confirms.

What Should Be Your Target For HIIT In Heart Rate?

According to Len Kravitz, Ph.D., exercise science advisor at the University of Mexico and author of HIIT Your Limit, a reasonable guideline is to aim for 70 to 90 percent of your average heart rate during high-intensity workouts, and 55 to 65 percent during recovery. "During the job intervals the level of pressure induces several positive changes in the heart and positive changes in the muscle cells," he shares.

Subtract your age from 220 and then add the percentages to find your avg. heart rate. And someone who's 30 will have those goals.

85 percent high-intensity: 161 BPM

55 percent low-intensity: 101 BPM

If your heart rate monitor is not in place, check your breathing. If, when you're in the middle of your HIIT workout, you can talk with your friend through Zoom, you probably have enough energy to increase your performance and speed up your heart rate.

How Long Will You Stay In A Zone Of High Heart Rate?

According to Tate, you are in the heart rate zone when you're at your best performance. She says you can spend 10 to 20 solid minutes at high-intensity speeds to see results over a 45 minute to one-hour workout. "You consume more calories per minute than you do with the lower heart rate exercises because you cover more distance per minute," she says.
But, when this becomes complicated there are two times: when you start first, and when you're an experienced athlete. Newbies that struggle to push themselves to an unbearable point, while seasoned fitness enthusiasts will have to expend considerably more energy to hit those sky-high BPMs. Lindsay Ogden, personal trainer, and Life Time Health Clubs Small Group Program Manager suggests starting with shorter high-intensity intervals and longer low-intensity intervals, so you can get through the workout.

How Does The Focus On Heart Rate Boost Your Heart Health?

You can feel every part of your body putting into the work over the difficult intervals. Or, as Burn Boot Camp's co-founder and CEO Devan Kline says: You are putting all your energy into your muscles, making your heart pump faster, thus enhancing the body's overall blood circulation. Your heart grows stronger and healthier as a result of exercising the heart muscle which helps to reduce the risk of heart disease.

Another benefit of exercising with heart rate is rising the VO2 max. As Ogden explains this applies to the maximum amount of oxygen that your body can carry. "It is widely used to measure athletes' aerobic endurance or cardiovascular strength," she continues. "VO2 is critical for your heart 's health as it shows how much oxygen your heart can pump and how much of that oxygen your body can use."

How Much Would You Workout On HIIT?

When people start sucking their heart rate over monitoring, they may start doing lots of HIIT workouts to see quicker results. Unfortunately, this is not the way it works. If you feel tired and over-the-top sore after your workout, Kravitz says, this could mean you've worked too hard or too long. "Most people can handle HIIT 's varying intensities very well, but they just need to change their fitness level for the workout," he says. His advice is to do no more than three non-consecutive days of HIIT workouts every week.
Tate also reminds fitness lovers that monitoring heart rate is not just about the cardio. Yes, by many types of exercise, you can amplify your BPM, including body weight, traditional weightlifting sessions, sports-centered workouts, etc. "Most people do cardio HIIT but for any form of workout you can also go full strength," she continues. "Note that HIIT 's aim is to go full steam—80 to 95 percent of your maximum heart rate — for a short time, followed by a low-intensity duration. The target remains the same, no matter how you do it.'

Ready to kick-off? For a HIIT workout at home, press play on the video below:

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YourFitnessRink - Fitness and Health Matters: 4 Essential Things For You About HIIT And Heart Rate
4 Essential Things For You About HIIT And Heart Rate
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