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As you know, sport is good for health. Regular exercise strengthens the ligament muscles, maintains proper body weight, strengthens the osteoarticular system, reduces the risk of cardiovascular disease, develops heart capillaries, reduces cholesterol and regulates blood pressure. In order to benefit from sport only pluses, you need to be able to do it properly. Various types of training have been available for a long time, tailored to the needs and capabilities of everyone.
- HIIT is a high-intensity interval training session
- It is a way to quickly reduce body fat
- Effective HIIT training takes only 10-25 minutes
- More information can be found on the Onet homepage
HIIT – what is it?
HIIT (High Intensity Interval Training) is a high-intensity interval training. This type of training was specifically designed for professional athletes and was intended to be in the form of pre-competition preparations. Currently, it is also used by amateurs, due to the faster reduction of body fat. HIIT allows you to combine different types of exercises and adapt them to your preferences.
This type of training is characterized by a lot of work high intensity combined with rest. The average frequency of exercise is 10-25 minutes 2-3 times a week. Usually these are cardio-type exercises (running, swimming, cross trainer, stepper) performed at the maximum intensity level. The most important point of this method of exercise is to maintain a high heart rate – thanks to this, burning is very intense, and the effects of exercise quickly become apparent. HIIT can be performed at home to your favorite music and alone or in a group.
HIIT at home – sample exercises
All you need to do to train HIIT is willingness, a piece of floor with a mat and comfortable shoes, and airy shorts and a T-shirt. HIIT training should begin with a quick warm-up – these can be rompers, running in a place with high knee raises or jumping out. Then you can plan the execution, for example:
- 30 seconds of jumping rope – 1 minute break and repeat the exercise 3 times
- 30 seconds of intense running in the place – 1 minute break and repeat the exercise 3 times
- 30 seconds of vigorous climbing on the stepper or stairs – 1 minute break and repeat the exercise 3 times
- 30 seconds of squats or push-ups – 1 minute break and repeat the exercise 3 times
When designing your training plan, it is worth considering all parts of the body. HIIT, especially one trained at home, requires special care – especially if you suffer from cardiovascular problems, who should avoid exercise that requires maintaining a high heart rate.
You should also take care of your muscles and joints, avoid overloading them and take care of proper alignment at the same time. They will help in this, among others compression bands for individual parts of the body. You can order them on Medonet Market. They are available in a variety of colors and sizes.
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