High Intensity Interval Training For Swimmers – Part 2

In the last article, you learnt the most profound benefit of HIIT; Fat Loss. There are however, many more benefits of HIIT.

Here’s a look at others!

  1. CRF: CRF/ Cardio respiratory fitness/ aerobic capacity is the functional capacity of your heart & lungs to perform its functions during long hours of moderate intensity exercise using large muscle groups. However, performing HIIT means high intensity exercises for short periods of time. There have been studies to state that HIIT also helps in improving aerobic capacity, however not as much as endurance exercises. It although trains your heart functioning through changes in heart rates, blood volume, cardiac output, blood pressure. It also eventually improves recovery and resting heart rates.
  2. Hormonal Balance: Any exercise plays a crucial role in hormonal balance, but HIIT has been known to gradually get 3 main hormones in balance. Ghrelin is a hormone that is often called the hunger hormone. During long fasting hours, this hormone can trigger hunger as well as make you eat more than you need. Leptin is the satiety hormone. It guides our body on when to stop eating to avoid excess storage. Testosterone, boosts muscle mass, causes fat loss as well as plays a major role in recovery.
  3. Other Benefits: HIIT improves metabolism, increases endorphins, prevents ageing of cells just as any other exercise routine.

Word of Caution

HIIT is extremely injury prone. It needs to be performed under the guidance of your trainer. Since, an improper form, extra reps or too much load can cause muscle injuries.

The importance of warm up and cool down, therefore, becomes even more important.

Nutrition becomes even more important for those following a HIIT program, since the requirements of nutrients post the session for recovery become even more important.

Get in touch with your respective trainer to know more about your HIIT program!

Author: Mihira A R Khopkar

B.Sc. Dietetics, M.Sc. Sports Nutrition


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SwimIndia does not guarantee results of any sort, before making any changes to your diet plans, please consult an expert.

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