Improve your physical condition with HIIT training

If you think Start training with HIIT routinesthis article will help you a lot to understand this type of training a little bit.

This type of training has become very popular in recent years and if we analyze what it consists of, we will understand much better why. Since it is a type of exercise that involves many aspects of the body. We'll tell you everything below.

This training includes the best sports, has special properties:

• It is short-lived.
• Help to strengthen Whole body.
• Provides more strength and durability.
• Fits all levels.
• You don't need to train as a team.

The versatility of this sport makes it a great exercise option to do at home. Exercises must be performed correctly and with the necessary precautions to avoid injuries.

Here we go… What is HIIT?

The meaning of these abbreviations «High Intensity Interval Training«, If we translate it into Turkish, this means High Intensity Interval Training. In this sense, we find numerous programs and ways to carry out this type of training, but the basis is always the same.

The characteristic is that it subjects the body to short periods of great physical effort with short periods of rest. Thus, The person doing this must be able to give maximum effort in each exercise. because it finally has a few seconds to recover.

Types of HIIT training

• Tabata: is one of the most well-known methods. This training consists of 8 sets of 4 minutes of practice. In each set, the person must perform the maximum possible number of repetitions of a group of exercises. For this, you should exert 20 seconds and rest for 10 minutes, so continue in succession until you complete 4 minutes.
• Peter Coe: It is used as training for an Olympic athlete. 200-meter sprints are performed followed by 30 seconds of rest.
• Timmons: In this type of training, bicycles should be included because it consists of three cycles in which you pedal lightly for 2 minutes and then pedal at full speed for 20 seconds with maximum effort.
• Little Gibala: It is known to be one of the most demanding as you have to reach an effort of 100% of capacity for 60 seconds and then rest for 75 seconds. The combination should be repeated 8 to 12 times.

This type of training is the most recognized in terms of HIIT, but we can find other types of training that can also be used for almost any exercise:

• One minute of exercise and one minute of rest.
• One minute of exercise and 30 seconds of rest.
• 45 seconds of exercise and 45 seconds of rest.

What are the benefits of HIIT?

After the emergence of this type of education, certain studies have been conducted over time. firmly establish the benefits and benefits this can enable us to perform this type of routine.

The results were quite satisfactory. Among the benefits we found, these are the ones we highlight the most:

• Increasing capacity aerobics ve anaerobic.
• Build our resilience cardiorespiratory.
• Encouraging weight loss due to high calorie intake.
• Decrease stress levels.
• Encourages earnings muscle mass.
• Better our body composition in less time.
• VO2 Max.

More performance in less time

Highly effective training routines that can be performed in a short time of approximately 20 minutes. Therefore, they are ideal for people who do not have much time to train.

Accelerates metabolism

These exercises have been shown to speed up the body's metabolism. Therefore, it is ideal for the body to burn fat stores.

Weight and fat loss

This type of training allows you to lose weight, although many people think otherwise. It is a combination of aerobic and anaerobic intervals that allows athletes to burn fat. and lose body weight.

Increase your muscle mass

These exercises allow other muscle groups to work that are in the background in other activities, so they are worked in sessions with weights and gym equipment, where in most cases they lead to an increase in muscle mass.

Improve our health

As in other sports, HIIT has a significant impact on our body and cardiovascular health, Sports practice combined with healthy, active lifestyle habits and a varied diet is the key to facing the day with energy.

Avoid sedentary practices, you should move your body and maximize calorie expenditure, so that Your body will gain this deficit and you will be able to reach your desired weight.

HIIT routines you can do at home according to your level

HIIT for beginners

1. If there is bicycle You can try the Timmons method at home: pedal for 2 minutes at a light-to-moderate intensity, followed by 20 seconds at your maximum effort. Repeat this routine 3 times.
2. Do these exercises for 1 minute, with a 1 minute rest between each. Repeat the series 4-5 times.
   1. Knee height.
   2. Displants.
   3. Jumping Jacks
   4. Squat
   5. Leg lifts, doing abs.
   6. Cycling to strengthen the abdomen.

HIIT for intermediate level

1. Do these exercises with a one-minute rest, and you can: Do 5 or 6 sets.
   1. Vertical jumps.
   2. Mountain climbers.
   3. Squat jump.
   4. Under chairs.
   5. Jumping Jacks
   6. Iron.
2. Jump Rope Rest for 1 minute and 30 seconds. Repeat 10 times.

HIIT advanced

1. You should do the following exercises for one minute each, with a one-minute rest in between. Repeat the series 6 to 8 times.
   1. Skipping rope.
   2. Burpees.
   3. Mountain climbers.
   4. Mountain jumps.
   5. Knee height.
   6. Iron.
2. Tabata, It will consist of 8 sets of 4 minutes each. The set consists of the following exercises and you will need to do them for 20 seconds with a 10 second rest.
   1. Mountain climbers.
   2. Exam.
   3. Burpees.
   4. Skip squats.

If you want to add a dash of effort to your routine, Don't hesitate to check out these HIIT exercises to reach your ideal weight.

Improve your physical condition with HIIT training
The topic was first published on mobeltrend.com.