Following the trends, it seems like this year will be very active and full of intense workout sessions. The best suggestion those who like to sweat at the gym, and those who set up the goal to achieve Beachbody figure – HIIT is the answer! A high intensity interval training HIIT in most of the cases lasts for only 30 minutes, sometimes even less, however, it will require extremely high levels of energy and endurance. Every HIIT training consists of high intensity exercise followed by a slower-paced recovery period. The high-intensity training HIIT is gaining more and more in popularity, because of its time and result’s efficiency, however, trainers are warning you about the high potential to get injured during this exercise.
What is High intensity training HIIT?
The easiest way to explain, HIIT is a training program that is made from short bursts of intense workout with short rest time. For safe and quality HIIT workout, you should always consult with professionals at your gym and get prepared for an intense workout that you haven’t had before.
The intensity level is different for each individual, so HIIT training has to be adjusted to your fitness level. There is a useful trick to realize if you are on the good pace or not: if you can talk during your intervals that means you should ramp it up.
There’s no standard time associated with HIIT workouts, but most work intervals range from 10 seconds to a couple of minutes. Rest intervals also vary in length and type, where some workouts prescribe complete inactivity between work sets, while others call for low-intensity exercise or active recovery, like walking, stepping in place, or light jogging. The rest period is typically just long enough to allow for partial recovery, but not long enough to allow your heart rate to return to its resting state.
Following the popularity of HIIT, there are, of course, a lot of different HIIT programs and the best known is Tabata. The Tabata workout includes 8 consecutive rounds of 20 seconds of work followed by 10 seconds of rest. As well, personal trainers tend to recommend EMOM (every minute on the minute), with different high intensity workouts and the rest time however many seconds of each minute remain. Each program can be adjusted to different type of workouts, weight training, spinning, jogging and resistance training.
Why should you consider HIIT?
1. Burn calories even up to 48h after training
According to studies, it is well known that your body can burn up calories up to 48 hours after your workout – afterburn effect. In order to create afterburn effect, the best results come from high intensity interval training HIIT. The best side of HIIT is activation of afterburn effect and stimulating muscle growth simultaneously. While practicing HIIT programs, you are increasing your metabolic rates and due to the mentioned effect, your body is burning calories long after your training session.
2. Muscle gain
Considering that the available time is the main factor why you are irregular with your workouts, in most of the cases you choose a quick cardio or resistance training session just in order to complete some workout on your list. While cardio workout is always welcomed, choosing it regularly will result in lower muscle growth in the long run. HIIT program allows you to combine resistance training and cardio, so you can benefit with significant muscle gain.
Every beach body is made 90% in the kitchen, so even if you are executing your HITTs perfectly, never forget to plan your meals carefully in order to achieve the best results.
3. HIIT “kills” your “no time” excuse
As the most common excuse, justified or not, is the lack of time, HIIT programs are perfectly designed to achieve high level exercise in a very short amount of time. HIIT workout can be adjusted to any location as well, so you can execute your sessions in the gym, at home, at the park or at the pool for example. Hit workouts can be completed with little and even no any equipment.
Since there are so many bodyweight HIIT options, you can stick to your training plan even when you’re on vacation or traveling for work. If your hotel doesn’t have a gym, head outside or clear a small patch of hotel room floor, set the timer, and get to work.
Should I start with HIIT?
If you are a beginner or you have made a long break from your last exercise. You should catch up with HIIT, remember, the intensity is adjusted to your readiness so any level of your FIT status is acceptable for HIIT program. Just as long as you clearly communicate with your personal trainer, as PT can create an appropriate program to your current fitness level.
With HIIT, it’s easy to get too much of a good thing — even if you’re ready for it — because the workouts are intended to push the limits of your strength, stamina, and grit. Once you’re ready for a dedicated HIIT program, start slowly, if you’re following a smart workout program designed by a smart trainer who knows how to push your limits without compromising your safety and recovery, you can perform HIIT multiple times a week.
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