If it seems that everywhere or at least in every gym you hear the new “fab” or new buzz word “HIIT” or “HIIT Workout” then you are not alone. HIIT has gained massive followers and attention in the last couple of years and being introduced in more and more gyms and health centers all over America and Europe.
What is HIIT?
HIIT – High Intensity Interval Training ,is a training method that combines short cycle of anaerobic training, and includes less intensify recovery breaks between . HIIT is a cardiovascular training Method. The main idea is that Higher intensity burns more calories per minute of activity, which means you burn more calories in less time. After a high intensity workout the calorie burning increase.
Who is HIIT for?
Almost everyone. It can be adapted to every training under fitness level, age, type of sport (running, cycling, swimming, various cardio machines ,steppers, rowing, elliptical), health status. Especially suitable for those who’s short on time and are not willing to compromise on results. This training is designed for those who do not see results in Weight loss and those who do not have time. It is not for People with health problems who are unable to reach a high pulse.
What are the HIIT Advantages?
- Excellent for a busy schedule, reduces training time, no more need to do a boring hour on the treadmill.
- HIIT high intensity training encourage the process of burning calories – not only during the training but also 24 to 48 hours after training, the effect known as “The after burn effect”.
- HIIT encourage increased production of growth hormone (HGH) in 24 hours after the training. The hormone is responsible for the increased calorie burning and slowing the aging process (anti aging).
- High-intensity training will achieve improvement in cardiovascular ability, it is very important for heart health and blood vessels.
- Increase of insulin sensitivity: Increases muscles ability to absorb and store sugar instead of in fat cells. Increasing insulin sensitivity definitely can prevent or delay diabetes.
Is HIIT safe- What are the risks involved?
The high intensity training Increase the chance of over training, strain and injuries. Adjusting the intensity and the level of difficulty for training is crucial. Adjusting the Training is especially important here, because HIIT training can be problematic for some people, if they are suffering from various medical problems, and heart disease in particular.
This practice is not necessarily wrong with them, but they should be cautious, consult a doctor and receive instruction from a certified specializes in this type of exercise.
Related Equipment for HIIT
HIIT Training does not have special equipment and training can be performed anywhere.
HIIT Training examples
Jogging in place
Punctuation stood erect with shoulders wide, raised the abs and lift your right knee toward the chest. Lift your left arm bent forward and right arm backward.
When you lower your right foot to the ground lift your left knee to the chest and right arm swung forward. Repeat this move always hand and foot are opposite.
Stand with your legs together and arms at your sides. Hiring in the abdominal muscles and soften your knees.
Jump while you straddling your legs more than shoulder width, and lift your arms above your head. Land with legs straddling and arms overhead. Jumped again and move your feet to each other, then drop your hands to your sides ,back to the starting position (that was one set).
Squats with no weights
Stand up straight, spread your legs a little more than shoulder width, toes pointing forward.
Take a deep breath and bend your knees, get your butt back if you want to sit on a chair. Please note that your knees should be at 90 degrees and your thigh parallel to the floor.
Give more weight on your heels, and make sure that your chest upright and you mobilize your abs, then rise back to compliance (that was one set).
Keep your weight on your foot pads and move your feet back and forth (on leg opposite the other). Move your arms (in opposite of the legs) back and forth to keep pace.