Got 10 minutes or 40 minutes? Consider these Impactful Benefits of HIIT and MICT

HIIT

HIIT stands for high intensity interval training.  It has gained recognition as a means to burn more calories in a short amount of time. This improvement in metabolic rate can last hours after exercise. But that’s hardly the only benefit of this fast and efficient exercise.  HIIT has an important positive influence on blood sugar regulation.

Insulin Resistance

Numerous studies demonstrate that HIIT not only reduces blood sugar but also improves insulin resistance more than traditional continuous exercise.    After eating a meal of carbohydrates (like rice, pasta or bread), your pancreatic cells secrete insulin to use that sugar for fuel.  If the body perceives that the intake of carbohydrates is too high based on current demand, insulin will begin storing carbohydrates into fat cells.  When this becomes a pattern, as in blood sugar dysregulation, one may begin to experience weight gain and excessive eating as well as changes in mood and energy. 

On the other hand, engaging in a brief HIIT work-out can help to counteract this pattern and influence insulin to be more sensitive and carry out its functions .  That’s why short bursts of physical activity throughout the day, rather than one long work-out, can act efficiently to maintain optimal metabolic activity.  Why is this important?  We can actually help our body control its blood sugar response after a meal simply by engaging in physical exercise. 

HIIT is an “anywhere, anytime” work-out.  No equipment is required.  It’s also not necessary to go “full-steam.”  You can select and mix-up a handful of exercises, including jump squats, push-ups, mountain climbers, burpees and sit-ups which offer a range for you to set the intensity.  Some are high intensity and some are low and that is all ok!

MICT

MICT stands for medium intensity continuous training like jogging, cycling and pick-up sports. These work-outs usually last 30 minutes or longer. 

Increases HDL and lowers cholesterol

Beyond all of the benefits we know about exercise, MICT increases HDL, the “good” cholesterol.  HDL, or high density lipoproteins, are good because they remove the bad cholesterol from the arteries and transport it to the liver which is converted to bile and excreted out of the body.  This cholesterol recycling process—the “reverse cholesterol transport process”—helps to prevent or reverse heart disease.  Exercise can also lower triglycerides, the most abundant type of fat in the body.  When you eat, your body converts any calories it doesn't need to use right away into triglycerides which are stored in your fat cells.

As always, consult your physician before beginning a new exercise routine, especially if you have underlying health conditions.  If you are interested in making an appointment with Dr. Barnett, contact admin@drclara.com for more information.