Many get tempted to skip their Hot HIIT routine during the summer months. It's hard to get motivated to sweat during a workout when you're already sweating as soon as you step outside. However, there are some incredible benefits of continuing high-intensity interval training (HIIT) during your summer. HIIT is known for its efficiency and effectiveness, and when paired with the vibrant heat and energy of summer, it can elevate your fitness and mental health to new heights. Here’s a look at the advantages of doing Hot HIIT in the summertime, supported by recent relevant data.
1. Increased Calorie Burn
HIIT workouts are designed to maximize calorie burn in a short period. The intense bursts of activity followed by brief rest periods elevate your heart rate and boost your metabolism. Hot HIIT is a time-efficient way to burn more calories, even after your workout has ended, thanks to the afterburn effect which is excess post-exercise oxygen consumption. Research shows that HIIT can burn 25-30% more calories than other forms of exercise in the same amount of time. In the summer, this effect is even more amplified by the heat outside the studio. Research has also shown that HIIT can significantly elevate resting metabolic rate for up to 24 hours post-exercise. A higher metabolic rate means your body is more efficient at burning calories and fat, which can help with weight management and overall energy levels during the busy summer months.
2. Enhanced Cardiovascular Health
The intense nature of Hot HIIT significantly improves cardiovascular health by challenging your heart and lungs. Studies indicate that HIIT can increase VO2 max (a measure of aerobic fitness) more effectively than moderate-intensity continuous training. Much like a sauna, the summer heat trains your heart as well as lungs more than cooler months. Regular Hot HIIT sessions in the summer can help you build a stronger heart and lungs, making it easier to participate in other seasonal activities like hiking, swimming, and cycling.
3. Time Efficiency
HIIT workouts are typically shorter than traditional cardio or strength training sessions but provide the same, if not better, results. A typical Hot HIIT session at Hot Phiit Darien can be completed in 45 minutes. Studies have shown that even short HIIT sessions can improve insulin sensitivity and cardiovascular health. Summer is a time for outdoor fun, vacations, and social activities. The efficiency of HIIT means you can get a highly effective workout in a short amount of time, leaving you more time to enjoy other summer activities.
4. Improved Mental Health
The intensity of Hot HIIT releases endorphins, the body’s natural mood elevators. Additionally, the quick, varied nature of the workouts can help reduce feelings of boredom or burnout that sometimes accompany longer exercise sessions. In fact, studies have shown that HIIT can reduce symptoms of anxiety and depression. Pairing this with the positive mental effects of the Summer sun only amplifies its effects. The mental health benefits of HIIT can help you manage stress more effectively and maintain a positive outlook all year round.
5. Increased Flexibility
The warm temperatures of summer naturally help to increase your muscle flexibility. Doing Hot HIIT in the heat makes it easier to stretch deeper in some moves and increases your range of mobility compared to when you step into class from cold outside weather. Warmer muscles are less prone to injury and can move more freely. This increased flexibility can improve your overall strength and balance and help you progress to more advanced moves.
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