Cardiovascular workouts are only considered beneficial when weight loss or fat reduction are the desired outcomes. Furthermore, it’s probably hard to retain muscular mass while engaging in this kind of activity. We are here to investigate the efficacy of HIIT in increasing muscle mass.
HIIT might be an additional component of the exercise you want to use to increase muscle. HIIT training regimens promote muscular hypertrophy particularly in fast-twitch muscle fibers which are more active during explosive movements, by employing a training style that alternates brief bursts of high-intensity exercise with short rest intervals.
On the other hand the anaerobic components of HIIT workouts like burpees, sprints and jump squats force participants muscles to perform at their absolute maximum capacity and intensity which promotes strength development
Now that you have a clearer understanding of how HIIT helps you build muscle lets compare it to more conventional strength training
HIIT vs. Traditional Strength Training
The best method for more quickly and efficiently gaining muscle is traditional strength training. But you should continue to do HIIT workouts as well. We’ll go into more detail about the various advantages and benefits they will offer you.
Benefits of HIIT
Better Cardiovascular Health: Because high-intensity interval training (HIIT) raises heart rate and has additional health benefits, incorporating HIIT into your training regimens will significantly improve cardiovascular health.
Versatility: High-intensity interval training (HIIT) is a great way to keep up a dynamic exercise regimen that is appropriate for both novice and seasoned gym users who dislike traditional, repetitive training sessions.
Fat Loss :Reducing your body fat percentage is one of the key benefits you’ll see over time because of its high intensity and higher calorie expenditure
Drawbacks of HIIT
Risk of Injury: Compared to other exercise regimens high intensity interval training (HIIT) can have a higher risk of injury due to its frequent use of fast forceful movements.
Recovery Time: Since high intensity interval training regimens demand a lot of strength and stamina you should give your muscles enough time to recover after an HIIT session before moving on to the next exercise regimen.
Limited Muscle Hypertrophy: HIIT exercises can somewhat increase muscle volume and mass. But using HIIT as a volume-gaining tactic isn’t the best one.
Traditional Weightlifting Advantages
Hypertrophy :You may muscle hypertrophy weightlifting and see results fast by pushing yourself to the limit and doing traditional weightlifting routines correctly
Bone Density: It is true that exercises involving weightlifting enhance bone density and lower the risk of osteoporosis.
Strength:By strengthening the muscles surrounding the joints effective, weightlifting technique improves weightlifting and lowers the chance of injury.
Cons of Conventional Weight
Weightlifting takes time: It can take longer for traditional weights to be effective and useful for weightlifting than it does for regular HIIT activities.
Equipment Requirement:Traditional weightlifting methods typically require gym specific equipment therefore it’s a good option for gymgoers who would rather exercise at home for comprehensive and effective training sessions
Cardiovascular Benefits:While traditional weightlifting burns more fat and calories than HIIT training programs it does not contribute as much to improving cardiovascular health
Elements that Affect HIIT and Strength Training-Related Muscle Building
Workout Intensity
Your workout intensity is a crucial factor to take into account. The benefits will be more effective the more intensive the workout. While traditional weightlifting may be easier for you to accomplish, every activity in high-intensity interval training is likely to be intense and challenging. It all depends on the type of weightlifting you practice and how many series you complete.
Type of Exercises
Keep in mind that most exercises target a certain muscle group. Working with your trainer to plan and organize a workout program is crucial. Together, you should determine which exercises are best for you and match them to your current fitness level and goals.
Frequency
Achieving any fitness objective you set for yourself requires consistency so make an effort to stick to your work schedule and rest periods. In this manner, your fitness and health will start to improve and you’ll feel fantastic.
It’s important to take into account external factors in addition to the exercise regimen you adhere to. Muscles require time to recuperate from a strenuous exercise session, just like everything else. A healthy diet and restful sleep are equally important for achieving your overall fitness objectives as taking pauses during your activities.
For a healthy diet, see a qualified nutritionist or your trainer. However high-protein foods like fish, chicken, and eggs will be crucial if your objective is to increase the size and power of your muscles. Because protein includes large levels of the amino acids needed to synthesize new muscle tissue, it aids in muscle growth and repair.
Similarly you should include plenty of carbs in your diet since they aid in the resupply of glycogen stores, which are the main source of energy for muscles during vigorous exercise. Eating foods high in carbohydrates, like fruits, vegetables and legumes, can provide you with the carbs you need to obtain long-lasting energy as well as other vital nutrients.
Finally eating healthy fats will help you work out more effectively overall. Nutrients found in healthy fats promote the synthesis of hormones such as testosterone which is necessary for muscular building. Nuts, avocados, olive oil and fatty fish are among the foods high in good fats that will support you in reaching your fitness objectives
HIIT Exercises to Build Muscle
You should incorporate certain exercises into your HIIT performance and workouts in order to grow muscle. The following list may be helpful to you:
Jump Squats
Hiit workouts are an ideal complement to jump squats. To stimulate other muscles such as the glutes, quadriceps, calves and hamstrings, combine the traditional squat movement with an explosive jump.
Push Ups
One of the most important and comprehensive workouts you can include in your program is the pushup. They are great for definition gain as well as strengthening your triceps, shoulders, chest and core.
Burpees
Burpees are a full body workout that incorporate the push-up, squat, plank and jump movements into a single movement. They work very well to increase cardiovascular endurance and general strength.
Dumbbell Thrusters
Thrusters with dumbbells primarily work the shoulders, legs, and core. Start with your dumbbells at shoulder height, squat, and then raise the weights overhead in one smooth motion. This is an effective way to improve your lower and upper body while also getting a strenuous aerobic workout.
Mountain Climbers
Mountain climbers are a type of exercise that concurrently work your shoulders, legs and core while raising your heart rate. The ideal approach to complete this exercise is to keep the motions moving quickly and with your core engaged for maximum effect.
Pullups or Jumping Pullups
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.