HIIT Workout You Need to Try
HIIT training – what is it and why there is so much talk about this type of training around? Nothing special. Just a way to lose weight and bring the physical form to order in a very short time. Despite the intriguing name, this is just one of the techniques that allows you not to spend precious time on nonsense and at the same time to become the owner of a hardy and tight body.
What is HIIT workout?
HIIT (High Intensity Interval Training) is a method of training that involves the alternation of short intensive training phases and less severe, restorative periods of physical activity. To understand the essence of HIIT, it is enough to recall how marathoners and sprinters look.
The first are hardy, but do not represent an example for imitation in the “design” plan. The bodies of the latter are not designed for long distances, but reflect the goals of most visitors (men) of gyms.
The essence of the training
Example HIIT – a combination of 15-second sprints with 45-second fast walking for 10-15 minutes. In high-intensity periods, unlike the light phases, the body is fueled by energy from carbohydrates, and not from fats. The HIIT strategy is used in two main variants – cardio (aerobic) and power (anaerobic).
Ordinary cardio workout takes place at a moderate intensity, in which the heart rate (heart rate) is 55-65% of the maximum. Such lessons can last a long time – 30-40 minutes and longer. Aerobic training burns fat. Loss of fat deposits occurs during training.
High-intensity interval training HIIT is based on other principles. The minimum heart rate in the severe phase is 80% of the limit. The upper limit is 95%. The magnitude of the loads is determined both by sensations and by calculations.
Depending on heart rate and type of exercise, intensive phases can last from 5 seconds to a couple of minutes. After highly active sessions, recovery periods followed, the duration of which may be equal to or greater.
During the recovery period, physical work takes place in the regime of 40-55% of the maximum heart rate. The duration of the HIIT training is from 4 minutes to an hour. Most often this training takes 15-30 minutes. In this format, even very busy people can engage. Quite rightly, while counting on a quick and noticeable result.
The main difference between HIIT training and aerobic training is the type of calorie consumption. Cardio workouts can burn fat right in the classroom. With VIT, most calories are consumed after exercise. In this case, a much shorter time is required to obtain a similar result.
HIIT training – what is it from a scientific point of view? HIIT triggers the effect of intensive absorption of oxygen, which requires active fat burning. And it happens mostly during the recovery period. The effect is called EPOC.
Short employment does not require energy overexpenditure, but post-training processes lead to burning of additional calories. The body begins to use glycogen stores in a different way. Metabolism changes at the root level.
Many fans of physical activity have come to believe that the most effective way to get rid of fat accumulation is aerobic training. But numerous studies convince us of the tremendous advantage of HIIT.
The convincing advantage of HIIT before aerobic training was demonstrated by Canadians in 1994. One group of “experimental” 20 weeks trained in cardio. The second 15 weeks practiced HIIT. As a result, during the sessions, the aerobic team consumed twice as many calories as the HIIH athletes. But the final loss of fat was greater in the second group. And in 9 times.
At the beginning of zero Australians selected 2 groups of women. The first group was trained in a 60-percent intensity regime for 40 minutes. The second alternated eight-second sprints with twelve-second reducing phases for 20 minutes. Despite the half time cost, women engaged in high-intensity treatment, dropped 6 times more fat.
Interval training HIIT triggers metabolic changes in the body. This as a result is reflected in the mechanism of fat oxidation. The latter are burned much more quickly. In addition, high-intensity training increases the production of testosterone. Hence the external difference between marathoners and sprinters – testosterone has a positive effect on the increase in muscle mass.
Basic principles of training
The basis of HIIT is a combination of periods of high and moderate physical activity. One training in this mode, on average, consists of 5-15 cycles. And the duration of cycles, and their number are individual. Training parameters are tied to the goals and degree of training of the athlete.
The exercise is preceded by a warm-up, preparing the body for hard work. The final stage is a hitch that removes the body from the state of stress. The intensive phase can last as long as the restorative phase. More often lasts less. Practicing a “light phase shorter than heavy” scheme can only be done by well-trained athletes.
Those who start in HIIT, it is undesirable to linger in an intensive session for longer than 15 seconds. At the start, the recovery should be 2-5 times longer. The difference depends on the exercises and preparedness. As the physical potential increases, the duration of the powerful phases increases, and the time difference between the types of sessions is reduced.
The minimum working intensity is 80%. The average reduction is 40-55%. The subjective phase can be assessed as being difficult / very difficult and easy enough to get rid of severe shortness of breath. But it is not necessary to rely on sensations.
Strength training in the interval style helps to get rid of fat, and tighten muscles. Such trainings are not capable to lead to the desired result in only one case – with a diet far from adequacy. To bring the form in order, enough 2-3 times a week for 15-20 minutes.
Training can be done with any convenient weights. Girls do not need to throw wood in the fire of stereotypes – gravity will not cause “masculine” muscles. Many experts recommend practicing with a barbell, in the basic style – performing powerful multi-joint exercises. “Base” can be combined with a circular format – doing a set of exercises in a circle.
Basic rules of interval strength training:
- start with a comfortable balance, gradually increasing the load; most girls will have enough empty bar to start; intensity can be increased by hanging pancakes and reducing the rest time between cycles;
- between exercises you do not need to rest, and between the circles recover 1-3 minutes;
- You need to train at a fast pace, but not at the expense of technology; at first you should master the pattern of each exercise;
- the number of exercises in the circle is 5-7, the number of repetitions is 5-8;
- the maximum number of cycles per class is 4;
- the recommended duration of training is 15 minutes.
Aerobic programs HIIT training there is an infinite number. Choose one or more cardio exercises and alternate the load. You can train yoga at home, in the gym, in the pool, on the street – anywhere. Running, swimming, jumping, lunging, cycling – a huge choice.
As an example, we will use the treadmill. The scheme is simple – 20 seconds run at 80% of the maximum heart rate, and then 40 seconds recover in jog mode. Before the “race” you need to thoroughly warm up, warm up muscles and ligaments. Beginners will be enough 4-5 circles, that is, 4-5 minutes of HIIT.
After the passage of the specified cycles – a three-minute hitch. For the entire training at the start takes no more than 12-15 minutes. Gradually, it is necessary to increase the load by increasing the number of circles and reducing the time of the reducing phases.
People who do not have excellent physical training do not need to practice HIIT more than three times a week. A greater number of intensive interval training will lead to overtraining. Some and three times a lot. Symptoms hinting that it’s time to reduce the number of classes, and even at all for a while, to give up HIIT:
- constant fatigue;
- increased pulse during rest days;
- muscle pain.
In addition to training and recovery, a huge role is played by food, which on our site is devoted to a whole section. This is a separate topic, but one of the main aspects is the need to absorb a large amount of carbohydrates. Of course, if the carbohydrate intake is reduced, excess pounds will go away faster. But only theoretically. In practice, a low-carb diet will lead to poor recovery. And this will not give a full training. That, in turn, will cause a slowdown in progress.
But you do not need to lean on carbohydrates with a high glycemic index. To close the carbohydrate window, it is better to use complex carbohydrates, like cereals. In addition, you need to reduce the intake of animal fats, exchanging them for vegetable. But dramatically reduce their number can not be. You need to do this gradually.