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HIIT training (High Intensity Interval Training) is, as the name suggests, an intensive training program for people who want to quickly reduce body fat, improve fitness and increase muscle mass. HIIT training has been designed with professional athletes in mind; although still very intense, for them it is less exhausting, and it is an excellent physical preparation before any competition. On the wave of popularity of an active lifestyle in recent years, this training program has also become popular as very effective in reducing body fat; gives significantly better results than standard cardio training, and also takes little time a day and is easy to perform.
What are the benefits of HIIT training?
The popularity of HIIT training it did not come out of nowhere for professional athletes and amateurs – it has many advantages. The most important of them are the short duration of training (even 3 such workouts a week, several minutes each, can bring noticeable results, making it a very attractive form of exercise for people working many hours), a simple form of training (HIIT training does not require any equipment , as everyone chooses the exercises individually; you just need to know its assumptions), improving the condition (which significantly reduces the risk of cardiovascular diseases), reducing body fat without reducing muscle tissue and a long time of fat burning (fat burning processes take place in for many hours after training, for some it takes up to a day).
Another advantage of HIIT training is the fact that it can be performed both outdoors, in a group (there are group HIIT training classes), and alone at home, with dumbbells or other exercise equipment, and without any equipment (eg. doing sit-ups). Effectiveness of HIIT training depends only on the correctness of the exercises performed within it.
What should proper HIIT training look like?
One of the features of this training is said short duration; correct HIIT training it generally lasts from 5 to 25 minutes and should not exceed half an hour. The training is divided into phases of incomplete rest, during which we perform light exercises, at which the pulse is 50-60 percent of the maximum heart rate (HRmax), and intensive elements, during which we perform exercises that raise the pulse to 90-100 percent of the maximum pulse. Sample HIIT program for a beginner in a weaker condition, it may look like this:
- a warm-up lasting about 4 minutes (with a pulse of 50-60 percent of the maximum),
- intense anaerobic exercise lasting about 15 seconds (at a pulse of 90-100 percent of the maximum),
- incomplete rest in the form of not very intense cardio exercise, lasting about a minute (return to the pulse at the level of 50-60 percent of the maximum),
- final stretching and calming down of the body lasting about 4 minutes.
The phases of intense exercise and incomplete rest should be repeated 10-11 times in this program – then the training lasts about 20 minutes. As you progress and improve your condition and fitness, the strenuous phases of exercise may be lengthened and the phases of incomplete rest may be shortened accordingly. Advantage training HIIT is that such a program is adaptable to all cardio exercises as well as strength exercises. It can therefore be running, swimming, push-ups, rompers, sit-ups, squats, jumping rope or cycling.
The training may be supplemented with Anka Dziedzic pre-workout cream for cellulite and Anka Dziedzic post-workout regeneration cream.
Training HIITas already mentioned, it was designed for professional athletes and as such it is extremely straining on the body, therefore it is recommended that people with weaker condition, who have never exercised in large amounts, first perform cardio exercises for some time, and to training HIIT they only passed when the body was in better shape. This especially applies to people after a heart attack, with cardiological problems, with cardiovascular diseases or who are seriously overweight. Difficulty breathing and chest pain while exercising training HIIT are an indication to extend the phase of incomplete rest or shorten the time of intense anaerobic exercise; the same should be done if the heart rate does not return to the desired 50-60 percent of your maximum heart rate after the intense exercise phase. Training HIIT it is also not recommended for people with a medical condition that affects limbs.
HIIT training effects
In addition to the already mentioned rapid fat burning training HIIT can, according to research, double the respiratory capacity of the body after just six training sessions spread over fourteen days. Like any physical exercise, this training program also has a positive effect on emotional well-being as it increases the level of endorphins released into the body.
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