Selin Sakarcan Discusses High-Intensity Interval Training

Podiatric physician and fitness enthusiast Selin Sakarcan explains that high-intensity interval training (HIIT) is a type of exercise that alternates between short bursts of high-intensity activity and brief periods of rest or low-intensity activity. HIIT can be used with any exercise, including running, swimming, cycling, and rowing.

Burn Those Calories

The benefits of HIIT are numerous. HIIT has been scientifically proven to improve cardiovascular fitness, increase VO2 max (the maximum amount of oxygen the human body can use during exercise), and burn more calories in a shorter time than traditional steady-state cardio. The alternating cycles of high-intensity to low-intensity exercise can also benefit people who are newly adopting a more active lifestyle as it can help ease your body into more strenuous workout routines.

HIIT is also an excellent way to burn calories post-workout. A recent study showed that participants who did HIIT burned up to 200% more calories in the 24 hours after their workout than those who did traditional cardio.

Near Maximal Effort

To practice HIIT, Selin Sakarcan says one should first warm up with some light activity. Then, it is time for the high-intensity intervals. These can last anywhere from 30 seconds to several minutes and should be performed at near-maximal effort. Following the high-intensity intervals are active or passive recovery periods, which help to bring the heart rate back down. The entire HIIT session can last anywhere from 10 minutes to an hour.

Other benefits of high-intensity interval training include:

Enhanced fat loss - If you're looking to lose weight, HIIT is an excellent option as it helps to target stubborn fat stores, especially in the abdominal area.

Increased muscle definition - HIIT workouts are great for toning your muscles and helping to define them.

Improved mental health - HIIT can also positively impact your mental health, as it can help reduce stress levels and improve your mood, says Selin Sakarcan.

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