HIIT TRAINING
Source Image: Web
Without a doubt, aerobic training is very good when it comes to eliminating fat and works in a high number of people, but there is a risk that our body adapts to this type of constant exercise and consequently we will not continue to see favorable progress.
Favorably, we have another option to continue burning fat, and what stands out, is in a shorter time, thanks to the HIIT (Higth Intensity Interval Trainig) or interval training at high intensity, with this great type of training we will raise our heart rate in a short time, which helps our metabolism to accelerate and we can lose fat quickly.What is HIIT?
It is a training model which consists of performing explosive compound exercises (working several muscle groups at the same time or with multi-joint movements), bearing in mind that they should be performed in short series, with a high level of intensity and with little recovery time between each of the series.
Source Image: Web
How to execute the HIIT?
To start with a HIIT training we can choose any type of activity that we like most, whether it be fast walking, cycling, running, swimming, lifting weights, etc. The important thing and the trick really here is to do it in short time intervals, but at a high intensity.
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Warm up: A good warm-up is essential when carrying out a HIIT and in fact any type of training. It must be done before experiencing the real effort that will be made later. It is ideal that the warm-up lasts between 5 and 15 minutes, during which time joint movements, dynamic stretching and one or another interval at a high intensity of 1 minute at most are carried out, to be coupled with the activity that is to be carried out immediately.
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True Activity: It is known as the main part of the training, which lasts between 15 or 30 minutes, according to the physical condition of the practitioner, this is where you can play with the times of each interval and with their respective recovery time, below are some examples of routines.
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Return to calm: This last section is very important, although some people usually skip this step, since it allows us to rebalance our breathing, our heart rate and soften the muscles It lasts approximately 10 minutes, during which muscle relaxation exercises and gentle stretching of the entire body are performed.
Source Image: Web
What benefits does HIIT bring us?
According to several studies conducted on this cardiovascular training, it is said that with it we activate the creation of mitochondria, which are responsible for providing much of the energy necessary for proper cell activity, ultimately, improves the use of glucose (Amount of sugar that our body is able to receive from food, and that is transformed into energy).
Source Image: Web
More Benefits ...
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Significantly increases our aerobic and anaerobic capacity.
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They lower our insulin price (Hormone produced by the pancreas, which regulates the amount of glucose in the blood) during fasting periods.
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Lower levels of abdominal fat and subcutaneous fat.
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It takes very little time to perform a routine of this type.
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It requires that we continue to need oxygen once we have finished our training routine, allowing us to burn calories while remaining at rest.
Conclusions
Recent scientific advances about HIIT training and its effects, make it an effective and very valuable method for those who wish to lose fat and also without reducing their strength or muscle mass.
The HIIT in conclusion is completely safe, helps improve cardiovascular performance and prevents the onset of cardiovascular diseases.
Although it is very important that if you are going to perform this training frequently consult a professional doctor, to be sure if in your case it is exactly advisable to implement it, and there is no need to take a test of effort test where they can give you another more accurate opinion of your physical performance.
Reference 1: Web
Reference 2: Web
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