HIIT vs. Cardio: Which Is Better for Your Heart?

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let’s discuss the difference between hiit high  intensity interval training versus cardio for your heart which one is better and the  answer is high intensity interval training now you think high intensity exercise would  be more harmful to the heart than a lower type longer sustained exercise but it’s not and that  has to do with what’s happening in a heartbeat okay in a heartbeat you have this contraction  and relaxation okay this wave form contraction relaxation and so the heart operates on a rhythm  okay and so high intensity interval training mimics more of a rhythmic type exercise than  some type of moderate sustained type exercise where you’re jogging for a period of  time or doing any type of marathons that’s actually much harder on the heart and  so short duration high intensity exercise with a good amount of rest is very very  therapeutic to the heart there’s a study that i’m going to put a link down below that showed  that hiit exercise showed significant increase in cardiovascular and respiratory health so you can  do the spin bike okay you can do the slam ball right now i’m doing the slam ball there’s this  really heavy rubber ball it’s like 30 pounds and you lift it from the ground up and you slam it  down man that gives you an intense workout and i could probably only do that maybe 12 to 15 times  and i i just you hit a max where you just can’t go anymore so you get this huge spike in pulse rate  so then you stop what you’re doing let the pulse rate come down to a good level and then do it  again okay but you only need to do it like between i don’t know three to seven cycles and that’s  it of course the key is the rest and i’m going to talk about that a little bit then you have  something called plyometrics which you’re hopping on like a platform back and forth that will  give you a really good high intensity interval training workout there’s many other things you  can do you don’t even need equipment sprinting is another really good one but of course you need  good joints for that and if you’re like 80 years old and you have arthritis not a good option but  if you’re younger and you can do sprint training it’s probably one of the best exercise because  it’s so intense and you’re working every single muscle in your body in a very short duration i  mean just take a look at these sprinters that sprint for 100 yards right in like i mean 10 11  12 seconds i mean that’s that’s a short workout but that’s intense you do several of those with  a good amount of rest in between you’re going to create some serious improvements in your health  the other thing they noted in the study is that it was safe for people with high blood pressure and  even with people who had heart problems of course check with your doctor before doing this but it’s  safer than you think especially if you’re giving your heart a good amount of rest the other thing  that high intensity interval training will do is it’ll increase something called vo2  max and this is the amount of oxygen that feeds the muscles okay so it’ll actually help  you with that and it will increase growth hormone as well as testosterone two very important  hormones especially as we age so we’re dealing with like three variables we’re dealing with  the intensity of exercise we’re dealing with their duration and we’re dealing with the recovery  with hit training we want a high intensity okay we want short duration okay because the longer  duration the more you’re going to increase cortisol which is not good it’s going to have more  stress and then we want a good amount of recovery so we create this short-term stress we create  less cortisol improve recovery we improve the parasympathetic nervous system now what happens  when we spike our pulse rate high we have a part of the nervous system called the sympathetic  nervous system that is raising our pulse rate up to a certain peak right and as soon as we  stop exercising the pulse rate should come down now what’s responsible for the pulse rate  coming down is the parasympathetic nervous system the parasympathetic nervous system is all about  recovery and it’s an active wave like mechanism that’s literally pushing down your pulse rate  actively and in practice i had a machine that measured that it used something called heart rate  variability technology and it measured part of the autonomic nervous system and after a minute  exercise you can actually see how long it takes for someone to recover and if they had a weak  parasympathetic nervous system it would take a very long period of time to recover if they  had a strong parasympathetic nervous system they can recover really quick so based on your  recovery you can kind of tell what’s happening inside to that part of the nervous system and so  by doing this exercise you can actually strengthen your parasympathetic nervous system by allowing it  to recover fully so what i would recommend is do like a 20 second or even a less intense workout  and then rest for about two to four minutes to allow that pulse rate to come all  the way down and then do it again and again and again like three to seven sets and  that’s all you need to do i highly recommend this workout add it to what you’re already doing and i  think you’re gonna really see some amazing changes not just with your heart for your whole body hey  before you go if you’re benefiting from any of my content i would love to hear about your success  story please share it in the link down below