“Take care of your body. It’s the only place you have to live.” - Jim Rohn

Tuesday. Here is a sobering fact for any other parents out there: the average cost of raising a child is almost $240,000. And that’s NOT including college. As a new parent, I can confirm this is probably true. Fresh berries for our toddler are now a separate line item in our family budget, and filling up at the gas station happens a lot more often when you have to keep the car running after short trips so you don’t interrupt a hard-earned car seat nap. Moving on to something slightly less expensive but just as exhausting: HIIT training. At least with this, the only thing that will get lighter is your waistline, not your wallet. Let’s dive in.

The Many Benefits Of High-Intensity Training

Who’s got the time to work out these days? With kids, work, and all the other demands of daily life, making time for regular exercise can be a challenge. That’s why many are turning to high-intensity interval training (HIIT). Giving you some serious bang for your buck, this workout style delivers results in minimal time, offering significant benefits to our metabolic health in sessions as short as seven minutes.

That’s right — just seven minutes. Who doesn’t have seven minutes to spare in their day?

So, what is HIIT? The American College of Sports Medicine defines it as a workout alternating between intense activity, where your heart rate spikes to 80-95% of its capacity, and longer rest periods. These intense moments are similar to regular exercises but yield quicker results because they require immediate fuel.

So, how does this translate into the direct benefits this type of training can have on your health? Well, HIIT has proven beneficial effects on our metabolic health.

To understand this better, let’s first look at how our body produces energy. Glucose, derived from carbs, is the primary fuel source for our bodies. When we need energy, our body either uses the glucose in our bloodstream or taps into stored glucose, known as glycogen, from our liver and muscles. During intense exercises like HIIT, our body, needing more fuel, relies more on stored glycogen.

If you were hooked up to a continuous glucose monitor, you would notice a rise in your blood sugar levels after a HIIT session. But this is actually not a bad thing. According to experts, this is just your body reacting to the physical stress of high-intensity training, and the adaptations you get from placing this acute stress on your body are all pretty positive.

A 2017 review found that three HIIT workouts a week for up to 12 weeks improved aerobic capacity, blood pressure, and glucose levels, especially in overweight individuals. Boom — I don’t know about you, but I am SOLD.

Diving a little bit deeper, insulin, a hormone produced in the pancreas, plays a significant role in managing glucose. It helps clear excessive glucose from the blood. During intense exercises like HIIT, insulin production gets suppressed as our body needs easy access to glucose. However, exercise makes our body more sensitive to insulin, helping our muscle cells absorb glucose more efficiently both during and post-workout. This is good news since insulin sensitivity is what we want, and insulin resistance is what we want to avoid.

However, there are misconceptions about HIIT, with some believing it may be harmful due to the stress it places on the body. These concerns are largely overstated. As long as you are performing HIIT workouts under the watchful eye of an experienced coach and following a program tailored to your current fitness level, HIIT-style training has nothing but upside!

The evidence overwhelmingly supports HIIT’s benefits. Experts suggest that HIIT has consistently shown to be beneficial for long-term glycemic control in both healthy individuals and those with metabolic conditions.

Now, before you start doing HIIT seven days a week, it is important to note that when incorporating HIIT into your routine, experts advise that it shouldn’t be an everyday activity. The U.S. Department of Health and Human Services suggests 75 minutes of vigorous aerobic activity a week, which can be broken down per individual preference and fitness levels. However, due to its intensity, HIIT is recommended no more than three times a week.

The key takeaway? Compared to low or moderate-intensity, longer-duration training, HIIT offers faster and better improvements in glycemic control and overall metabolic health. The long-lasting benefits make HIIT an excellent choice for those looking for efficient workouts, better health, and fun ways to exercise that will always keep things interesting!

Tonic Shots

1. The Perfect Post-Workout Breakfast!

Are you a morning workout type of person? Here is the perfect breakfast to have after a morning HIIT! Protein, carbs, and some healthy fats. Enjoy!

2. Carbs Are Not The Enemy

You need carbs to fuel an active lifestyle. While you still want to avoid a bunch of processed carbs, this recipe is a great way to incorporate your favorite pasta with some veggies for a great lunch or side option. Enjoy!

3. An Easy And Delicious Way To Get Some Broccoli

We can all use some more veggies. Here is. delicious way to get some greens in a smoothie! Enjoy.

Keep Reading

Love The Daily Tonic? Here’s another newsletter you may love too:

Is HIIT worth trying?