High-intensity interval training (HIIT) may be a way to boost your thyroid health in addition to offering a wealth of other benefits.
Why does thyroid health matter?
Because it affects your metabolism rate and can have a big effect on your weight. An estimated 20 million people in the U.S. suffer from thyroid disease, and up to 60% are unaware they have it. It can be more common to encounter thyroid problems in middle age adults, particularly among women.
HIIT can improve your thyroid because the more intense, short exercise routine has been shown to boost thyroid hormone levels. It also has been linked to reducing overall body fat.
I have struggled with hypothyroidism for years, and HIIT helped me tremendously. Forcing my body to my high metabolic zones, at 70-80% of my max heart rate, allowed my body to tap into using my fat for energy. The short burst of exercise helped my thyroid function much more effectively than training for hours.
Incorporating heart rate monitors with HIIT can be a big benefit. It helps you know exactly what levels you’re in and when you’re in the fat burning zone. HIIT helps you burn stored fat and helps you take your workout home with you through the afterburn effect you get in 24 hours after.
What are HIIT workouts?
HIIT workouts are a type of training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise followed by short, sometimes active, recovery periods. This type of training keeps your heart rate up and burns more fat in less time.
Are circuits considered to be HIIT?
Yes they are if you’re doing short bursts of intense exercise with short rest periods in between. It’s like the difference between a sprinter and a marathon runner. Both athletes are runners but the sprinter is muscular, and the marathoner loses a lot of his or her muscle. Your circuits should include 20-30 seconds of intense exercise followed by up to 1 minute of rest. This shoots yours heart rate up quickly and brings it back down.
What does HIIT training do?
It has been shown to improve aerobic and anaerobic fitness. HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout.
Are HIIT workouts good for weight loss?
Yes, they are absolutely great for weight loss but more specifically, they help with fat loss.
(I used HIIT workouts on my Fat2Fit portion of my Fit to Fat to Fit journey)
Are HIIT workouts better than running?
It depends on what your goals are, but yes, generally high-intensity interval training workouts will be better than just running alone because you will be building strength in addition to improving your cardiovascular health.
Where should I start with HIIT training?
Follow these three HIIT tips to take your workouts to the next level and make consistent body composition and strength improvements.
- A typical HIIT session should last anywhere between 4 minutes and 15 minutes.
- Be wary of going too long because overuse injuries can arise.
- Cap your HIIT workouts at 30 minutes.
How many times should I do HIIT a week?
Doing 3-4 times a week is sufficient, and mix in some weight training as well to get the most benefits.
How long will it take to see results with HIIT?
Everybody will be different, but most people will start to see results within the first month of doing HIIT workouts. Along with a healthy, balanced meal plan, you should start feeling that difference within the first month.
And if you want to try out some HIIT workouts for yourself then go check out my p3 program where I combine workouts, mindset, and paleo nutrition all in one! https://p3.completewellness.com
Power, Peace, & Paleo.