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"The Great Debate: HIIT vs HIFT, Which One Gets You Results Faster?"

Updated: Mar 2, 2023





Which Is Better?



Let's get into an in-depth evaluation of the two by enlisting the knowledge base and experience of vegan fitness coach Steve Pilot.





What is HIIT (High-Intensity Interval Training)



HIIT is a session comprising several short bursts of different highly intense exercises aimed at increasing your cardiovascular activity.
The goal of high-intensity training is to up the intensity of your cardio.

Push yourself to your maximum to achieve HIIT.


The sessions are short, typically ranging from 20 to 90 seconds.


Unlike long runs where energy is, rationed for endurance, HIIT is the total opposite requiring maximum input over shorter periods with relatively short breaks in between sessions.




Benefits of HIIT


HIIT is known to boost cardiovascular and respiratory health within a shorter time frame in comparison to other forms of exercise, resulting in an improved VO2 max.


VO2 max is the maximum rate of oxygen consumption measured during incremental exercise


It has been "scientifically proven that VO2 max is an excellent predictor of overall health."


According to the interval training book, "The One Minute Workout" co-authored by Martin Gibala, a world-renown interval training expert based at McMaster University in Canada.


As you get fitter, the better your heart will pump blood, the longer you will take to lose your breath, and you will be able to endure more whenever you exercise, which in turn prevents heart diseases.


With HIIT, you will be able to achieve your cardio and fitness goals much more quickly than doing any given exercise at a continuous pace.

Loss of weight goals can be attained much quicker with HIIT.


Interval training tremendously increases endurance and the maximum attainment of fitness and cardiovascular goals.


Calories will continue to burn long after the exercise.


A process of elevated calorie burn known as the after-burn effect is characterized by increased oxygen intake.




What is High-Intensity Functional Training (HIFT)?


Functional training is a form of exercise aimed at achieving a specific purpose.


It focuses on specific, purposeful movement patterns.


That purpose may be in line with improving day-to-day activities.


It could be preparation for a sports competition such as basketball, tennis, or biking or daily activities like walking and squatting.



Functional workouts are those that strengthen you in a particular way that directly translates into benefits to activities outside the fitness and exercise space making, daily activities more easily performed.

Thus fitness studios and gyms are increasingly integrating classes that can help people get fit as well as more efficient in their daily routines.




Benefits of Functional Training


Improves your body’s ability to function as one since multiple muscle groups are trained at the same time as a system and not individuals.


This prevents muscle strain injuries that are a result of using one muscle group.


Improved body balance, awareness, and coordination help to prevent avoidable injuries.


Training functionally regularly improves your coordination and the ability of your body to function as one system.


Compound movements are excellent for building stability and core strength.


Functional training makes you aware of how your body moves (Kinesthetic) and teaches you how to do it safely.


In everyday life, functional skills are vital, enabling you to move confidently, and purposefully staying safe, sturdy, and strong

The Verdict. So Which of The two is Better?


Oftentimes, the two are mistaken as being the same.


Although they share conceptual similarities in regard to their high-intensity nature and aerobic response, both training models display distinctly different performance results and physiological responses.


The core differences between the two are the use of rest intervals, resistance training, and continually varied movements.


You will tremendously benefit from a training program if you have clear goals in mind before choosing that training program.


Functional training has been proven to induce great muscle adaptations, implying that you get more lean muscle mass than Interval training, whereas they both improve body composition and aerobic capacity.

Both Interval and Functional training programs are ideal for overall health and fitness.


You cannot say one is better than the other.


It is entirely dependent on what you seek, how you want to look, your schedule, your budget, and your goals.


The crucial thing is to start and keep moving forward.



About Author

Steve Pilot is a well-traveled, fully functional celebrity fitness Coach and dietician.

He has traveled to over 80 countries across the world, preaching and practicing the gospel of fitness and living vegan.


Born in Munich, Germany, and moved to Bangkok, Thailand.


Steve has kept fit and gotten muscle on a purely Vegan diet.





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