If you lose weight or your physical condition exceeds your fitness to-do list, you are likely to know something about high-intensity interval training, HIIT. In addition to the scorching calories and the obvious benefits of increased fitness, HIIT allows you to do most of your work in the shortest amount of time.
The benefits of HIIT include not only improving aerobic fitness. (Source: Getty Images / AzmanJaka) In other words, when you are right, HIIT makes you healthy and fast.
What is HIIT, what is it?
HIIT is used in a lot of training sessions. While some of the information you may hear is realistic, other savvy tidbits may not be as accurate. So, before you make a billion burpees, let's clarify some things
In general, HIIT is a way to pair high-intensity interval with low- and medium-intensity active recovery. . According to the American College of Sports Medicine, each interval can range from a few seconds to a few minutes, and the intensity of the interval can vary depending on your current health level. The type of exercise you use to do HIIT training is entirely up to you.
For example, if you want to do cardio exercise, Shred415 co-founders Bonnie Micheli and Tracy Roemer will say you can use equipment such as treadmills or elliptical machines, or just go outside. For 30 minutes of training, the goal is to perform a 30 second fast move, followed by a one minute slow paced active recovery interval. “This is a way for gre to burn calories in a short time,” says Micheli.
For full-body HIIT exercises that focus on strength, choose several weight exercises, such as squats, push-ups, lunges, climbers for 20 seconds each, then rest for 10 seconds. The circuit is twice.
Benefits of HIIT
1.HIIT improves your cardiovascular health [ 123
HIIT helps improve your heart and lung health in less time . Published in thecampaign in April 2015Systematic and meta-analyses of Medicine studied HIIT and VO2 max studies and found that the increase in VO2 max (maximal oxygen uptake) after HIIT was greater compared to other forms of training. These VO2 max gains help you improve your performance in running, cycling, boating and cross-country skiing.
2. HIIT can improve your overall health
With these aerobic exercises, other positive health changes are attributed to HIIT. In a March 2012 study published in thePhysiology Journal , researchers found that HIIT can be an effective alternative to traditional endurance training. More specifically, they found a link between HIIT and improved health outcomes and heart health in a range of people, including coronary artery disease, congestive heart failure, and middle-aged adults with metabolic syndrome.
3. HIIT helps you customize your workouts
Many beginners are hesitant about HIIT because they believe it's only for core fitness enthusiasts or athletes. The good news is that you can customize your interval by changing the time and intensity to meet your fitness needs. "Our goal is to speed up your heart rate," Michelle said. “So you can move at your own pace, including walking slowly.” To determine if the interval is strong enough, monitor your breathing and heart rate. You should experience a heartbeat and it should be hard to talk.
4. HIIT allows you to exercise anytime, anywhere
One of the many benefits of HIIT is that you can exercise anywhere: at the gym, at home or on the road. Since you don't need to use any specific aerobics or weight equipment, you can sneak into the sweat in the morning, at noon or in the evening - there is no excuse.
5. HIIT helps maintain muscle mass during weight loss
Weight loss and maximum muscle mass often conflict. That's because when the number on the scale is reduced, especially soon, you lose not just obesity, you may also sacrifice hard-won muscles. inIn a study published in the April 2012 issue of Obesity, the researchers reported that this type of training can help reduce body fat, improve aerobic health and maintain lean muscle mass.
6 . HIIT can bring you higher calorie burning in less time
Burn more in less time? Yes, please. The combination of work and active rest time maximizes your calorie burn and increases cardio health in about half of the time according to December 2017 inBiological Sports
One study showed time as a steady-state aerobic exercise. HIIT keeps your metabolism elevated after exercise
Sweat in the sweat Clearly HIIT boosts your metabolism during exercise. But do you know that this form of exercise can also help you burn calories for hours? You read it right. When you finish exercising, your body is still moving at the fastest speed, and your metabolism will keep rising due to excessive oxygen consumption (EPOC) after exercise. Basically, the higher the intensity, the longer your body will repair and restore metabolism and reach a normal resting level. During this recovery process, you will continue to burn extra calories.Tips for more HIIT exercises
HIIT is not a simple exercise method. Use these tips to safely and effectively incorporate high-intensity intervals into your workout.
- Make it a full body workout. When designing a power-focused HIIT routine, the training room's trainer Andrew Mariani said that always include upper and lower body movements to ensure that you hit all major muscle groups.
[ 123] Join the explosive move. - Marianne also said that he would like to add explosive action during the interval between training and slow tempo. This is a good advice for more advanced fitness enthusiasts who may wish to add some enhanced training during the interval work, such as jump box jumps, deep jumps and enhanced push-ups.
Avoid a complete break. - HIIT is entering and leaving. This means that your break time needs to be actively restored, rather than "sit on the weights board and check Instagram" recovery. To fill the "rest time," Mariani said to stay on the floor for 15 seconds of static core work (think: wood).
Think of HIIT as a tool. - With all the benefits of the HIIT course, you may be wondering if you can abandon the rest of the routines and stick to HIIT. The simplest answer is no. "Because of the high intensity, you don't want to perform these types of exercises often. In general, incorporating two or three non-continuous day HIIT training into your overall fitness program will give you enough recovery time, w will still provide Excellent results.
