When I was told that there was a type of exercise that was more efficient than steady-state cardio that you could do in a fraction of the time, I was skeptical but intrigued.
I speak, of course, of the mighty high-intensity interval training, or HIIT.
I had to give it a try, and I'm glad that I did. HIIT is the Rolls-Royce of cardiovascular workouts. Not only will you get way better results much faster, but you'll feel better mentally than you ever have.
These are bold claims, but I stand by them.
How do I make these claims with such confidence? Well, not only did high-intensity interval training help me to lose weight and get in great shape, but I am now addicted to HIIT and have to do it every day.
And when I say "addicted", I don't mean in the playful sense like, "Ooh, I really like this!" I mean that I'm addicted to endorphins, endocannabinoids, and monoamines like dopamine and serotonin.
When you exercise at extremely high intensity, your brain produces mood-regulating neurotransmitters and a chemical cocktail commonly known as a runner's high.
Before I get into the story of my exercise addiction, let's establish what high-intensity interval training is.
What is HIIT?
High-intensity interval training, or HIIT, is a mode of exercise that rotates between periods of low-intensity exercise like walking and periods of high-intensity exercise like sprinting.
A common example of a HIIT workout is to walk for 2 minutes on the treadmill at 3.5 miles per hour (mph) then sprint for 1 minute at 9.5 mph. Repeat the cycles of walking and running for about 15-20 minutes.
Start with a warm-up and end with a cool down, but keep the intervals tight. 2 minutes of walking, 1 minute of running, 2 minutes of walking, 1 minute of running and so on.
High-intensity interval training can be applied to any type of anaerobic or cardiovascular exercise; elliptical, treadmill, running, burpees, mountain climbers, battle ropes, jump rope, jumping jacks etc.
As long as you're raising and dropping your heart rate in steady, timed intervals, you can choose whatever cardiovascular exercise you like and the length of your intervals.
The purpose behind HIIT is to maximize the potency of a workout within a shorter timeframe than traditional low-intensity steady-state exercise (LISS) or moderate-intensity steady-state cardio (MISS).
High-intensity interval training earns its name. HIIT requires people to elevate their heart rate to 85% maximum capacity during the high-intensity portion of their workout, making this type of exercise a beast.
How do you know if you're doing HIIT properly? You'll be red-faced, drenched in sweat and panting for oxygen. But you'll be feeling good, too. (We'll get into more of that in a minute.)
The Benefits of HIIT
HIIT exercises 3-5 times per week can dramatically improve your workload capacity and desired results within a shorter period than traditional aerobic exercises.
Here is a list of benefits that high-intensity interval training may earn you.
- easier weight loss
- visceral fat reduction
- increased metabolism
- improved insulin sensitivity
- higher lung capacity
- stronger bones
- hormone optimization
- human growth hormone (hgh) production
- improved cognitive function (neuropathway regeneration)
- mood enhancing
- stronger libido
- tighter skin
- healthier hair
- better sleep
- autophagy (cell repair)
How I Got Addicted to High-Intensity Interval Training
While high-intensity exercising for a runner's high is not the same as debilitating substance abuse like a meth habit, it can still be considered an addiction because it alters your brain chemistry.
I've known about interval training for many years, but I never applied it consistently. It was something I did every once in a while but never stuck to. Mainly, because interval training requires serious energy.
If you're finishing up some weight-lifting at the gym and you're pondering whether or not to do a cardio finisher (HIIT), it's easy to say "Nah, screw it" even if you're just slightly tired.
You have to be ridiculously and highly motivated to keep up with a long-term regimen of high-intensity interval training. That is, something you do daily or a few times per week over months.
Done properly, HIIT is a very tough workout. (Not to be attempted by beginners or people severely out of shape, I should add. Work up to doing intervals with consistent cardio over time.)
Over the past couple of years, I've maintained a steady commitment to weight training in the morning with jogging on the bike trail in the afternoon.
I do this routine Monday-Friday with very few deviations.
I love it. But something was missing. I felt this nagging truth nipping at my ankles. I knew I had to step it up. I knew the light jogs on the bike trail followed by being mostly sedentary all day at my office job was not enough daily activity.
I knew I needed HIIT in my life.
I boldly declared, "That's it, I'm committing."
And that was all she wrote.
On the first day of my commitment, after I finished my weight-training session, I hopped up on the treadmill and completed 21 agonizing minutes of furious intervals with explosive intensity.
Wow!
I was sweating bullets as I walked to my car. That was a seriously intense workout.
While I was doing the intervals, I felt like I was going to collapse. It was agonizing. But after, while I was sitting in my car, I felt pulsating with euphoria. I felt invincible.
Runner's high hit me with all of its wonderful glory, and I was immediately hooked.
I started doing high-intensity intervals every day. (and still do.)
As the weeks went by, I found myself craving HIIT. I couldn't wait to get to the gym and rock out some intervals.
However, I noticed something troubling and disappointing; each time I completed a set of intervals, the "high" got less and less intense.
Before long, I was no longer getting a runner's high, even though I had amped up the speed and intensity of my training (trying to feel that high again.)
The euphoria was gone.
Then, something more troubling began to occur; on days when I didn't do intervals at all, I felt off. I felt sadness, low energy and a mild depression starting to creep its way in.
Withdrawals, perhaps?
After I finished a super intense round of intervals, the low-energy feelings of sadness and gloom would disappear, and I would feel normal again. Good, but not great. Still no euphoria.
Then the realization hit me; I'm addicted to high-intensity interval training. I need them just to feel decent now. If I don't do them, I feel bummed out and unmotivated, lost.
Was I really addicted to exercise?
I did some research and found out that yes, I am. The neurotransmitters (dopamine, serotonin etc.) released in the brain from high-intensity exercise are the same ones released when somebody consumes heroin, nicotine, cocaine or MDMA (just not at the same levels, of course.)
Well, crap, what do I do now?
Exercise with Homeostasis in Mind
I've learned that chasing a high is never good, even if it's a result of something healthy like exercise.
Don't chase the high. You can do intervals, weight-lifting and general exercise, but do so with the mentality that equilibrium and homeostasis are ideal.
Moderation is always key.
You want to feel stable, relaxed, stoic and calm, but never do you want to feel too depressed or too euphoric all the time. Like a wise old monk, seek balance.
That's what I'm working on now.
The Bottom Line
High-intensity interval training is a powerful exercise that has many health benefits. HIIT can, however, produce euphoric effects in some people, so caution is advised concerning the frequency and intensity that may challenge a person's equilibrium.
Maintain healthy levels of exercise, and keep all things in moderation.
Be well, and stay safe.
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