HIIT ( high - intensity interval training ) is a high intensity interval training, a rather young and non-standard form of cardio training. The main point of such a training is to make maximum efforts in the shortest possible time, combining periods of high load and active rest. The simplest example of such a workout is the alternation of sprinting with walking.
- Time saving
The duration of HIIT is an order of magnitude shorter, but such training is more energy-intensive per unit of time. If an ordinary low-intensity workout lasts 30-60 minutes on average, then with HIIT you can stay within 15-20 minutes, and even a shorter period of time, with much more exhaustion. And it saves time. Plus, unlike the monotonous classic cardio, HIIT is more diverse and interesting, so you won't be bored.
- Burning calories
Burning calories in the post-training period is higher in HIIT than in classic cardio. Energy costs do not stop with the end of the HIIT workout, but continue for some time, during which the body must return oxygen debt, remove lactic acid, restore energy sources and come to normal. The harder was the load, the greater the metabolic response it will have. Not only does the post-training period increase with HIIT, it also spends 6–15% more calories than traditional cardio. With HIIT combined with strength training, you can achieve an impressive metabolic response to stress and progress faster.
- Improving aerobic and anaerobic performance
HIIT training significantly improves aerobic and anaerobic performance. Yes, yes, increase muscle mass with the help of these workouts is also real, while burning fat. It is also possible to improve the speed and strength of the athlete. An example is a sprint for short distances, which, in fact, is an anaerobic form of training, combined with periods of brisk walking. Such a technique would be better to burn calories than traditional monotonous cardio training, but at the same time muscles will also be well loaded. Look at the sprinters - they are all muscular and lean, thanks in large part to the sprint.
- Variety of training programs
An important advantage is the ability to create a training program, change the order and pace of the exercises, selecting the necessary intensity for you. Do you like lunges and jumps from a place more than running? No problem! Tires endlessly long walk on the track? Jump rope. And there are a lot of such examples. This is cycling, swimming, and running, even standing still, you can work with your own weight in the style of HIIT. And all this can be combined in any order! If classes are diverse and interesting, then the mood from them improves, and this leads to an increase in the impact of the workout itself.
- HIIT preparation
So, we found out that there is a more effective way of dealing with fat deposits, than the classic cardio with constant low intensity, now it needs to be implemented in practice.
To start practicing HIIT you need a certain level of training. This type of training is demanding of a person’s cardiovascular system and, just so abruptly, you can engage in high-intensity cardio with health consequences. HIIT should be started by a trained person who has no cardiovascular diseases and has already mastered the classic cardio workouts. A sufficient level of fitness suggests that an athlete can easily perform three low-intensity workouts lasting 60 minutes a week without experiencing any negative points.
It should be understood that HIIT is a different kind of workload, and here, as in any field, a thoughtful sequence of actions is needed. Get involved in high-intensity workouts should be gradual. It should start with a few minutes of warm-up, as with any other workout . Warm-up with little effort - warm joints, stretching, a dozen or two squats on the spot, slow walking for three to five minutes, or performing the planned exercise in the main part of the workout, but with 50% intensity and a comfortable pulse zone.
- Program for beginners
And then the program for beginners. At first, try to combine a high load with a low one in a ratio of 1: 2.That is, 30 seconds of sprinting, and then 60 seconds of fast stride. After a while, you yourself can adjust the desired load balance. This is regulated by heart rate, it is necessary that the pulse returns to normal during the intensity reduction. A beginner will need only 4-5 intervals per cardio session. What is single spacing? 30 seconds of sprint + 60 seconds of brisk walking will be counted for 1 interval.
In the future, you can increase the number of intervals and vary the combination of periods of load and rest. For example, the next step of intensification could be the same 30 seconds of a sprint, but in combination with 15-20 seconds of a quick step. The number of intervals can also be increased, but it is worth remembering that HIIT is quite energy-intensive and you should not go too far, focus on the cardio session in 20 minutes, considering the time for warm-up and hitch. The same as warming up is suitable as a hitch.
- Exercises and regular training
There are many examples of exercises for HIIT: this is the aforementioned sprint in combination with fast walking, and cycling, for example, a sharp acceleration followed by a measured ride. The same applies to swimming - acceleration for 20-30 seconds, then slow swimming to restore breathing and pulse. Swimming loads all the muscles of the body, and in combination with HIIT, a fat burning reactor is obtained.
The number of HIIT workouts also depends on the level of fitness. You can start with 1-2 workouts per week and gradually increase their number. For most people, 3-4 workouts per week are enough, every other day. It should be recalled that these workouts are energy-intensive not only during the session itself, but also in the subsequent period of time, therefore it is recommended to do HIIT on a separate day from strength training.
It is important to note that the greatest effect in fat loss can be achieved only when the body energy expenditure exceeds the caloric content of incoming food. If doctor prescribes, you can buy hgh online from the reliable provider.
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