HIIT, thanks to its excellent results, is a very popular type of training today. It offers something that many athletes appreciate a lot, namely great effectiveness, remarkable intensity and a complete workout.
If you are new to HIIT , here you will find some great reasons to include it in your exercise routine.
What is HIIT
The acronym stands for High Intensity Interval Training. The workout consists of reaching maximum performance for a short period of about 30 seconds, and then letting the heart rate drop for an equally short period, before setting off again.
According to some studies, this method stimulates the production of mitochondria, cells that are responsible for making the most of sugars, transforming them into energy. To get good results effectively and in a short time, the ideal is to do HIIT three times a week.
The benefits of HIIT
- Burns a lot of fat. High intensity exercises speed up your metabolism allowing you to burn fat quickly. In fact, the speed levels reach such a point that you will continue to burn calories even after training.
- Improve the cardiovascular system. Heart function and blood circulation will benefit from the change in blood pressure that occurs in this type of training.
- Maintains the musculature. HITT promotes the production of testosterone, thanks to which, during a high-intensity exercise, you will strengthen your muscles, maintaining their volume.
- It improves the health conditions for those with diabetes. This workout is suitable for diabetics as it improves the exploitation of sugars and increases insulin sensitivity.
- Improve your performance.
- HIIT training stimulates growth hormone and thus slows down aging.
- Oxidizes fats.
- Prevents and reduces obesity.
- It prevents heart disease.
As you can see, there are many advantages of doing HIIT. If you are wondering how to start practicing this discipline, here you will find an easy way to do it.
How to do HIIT
There are several very simple sequences to get started with HIIT. We will give you here some indications to realize them. This simple board can be done by running, on an elliptical trainer, on a treadmill, on a bike, on a climbing wall, swimming, or on a rowing machine.
The workout is simple and you will start with a few repetitions that you will increase over the weeks. To begin the sequence will be as follows:
- 5 minutes at a slow pace.
- 3 minutes alternating 30 seconds of sprint and 30 seconds of slow pace, ending the cycle at a slow pace.
- You will finish with 5 minutes at a slow pace.
- Each week you will try to add another 30 seconds of sprint and recovery.
As you get used to the rhythm and your stamina improves, you can also change the execution times like: 15-15, 30-30, 45-45, 60-60. Remember to always start with a five-minute warm-up.
When to do and when not to do HITT
While the benefits of HIIT are innumerable, practicing it every day is not a good idea. Doing HIIT more than three times a week could cause you excessive fatigue, and in some cases even negative health consequences.
You may also get discouraged when you don’t see results because your body has gotten used to that particular effort. It is best to alternate HIIT with a weight training session and rest at least two days a week.
Clearly if you have chronic or specific injuries you should not practice this discipline, because by increasing your performance you could cause further damage to the injured areas.
Follow these simple tips and practice HIIT safely for the best results. Remember that a balanced diet and good rest are even more important than training itself.