There are many types of exercise routines that have mushroomed these days. Cross-fit training, pilates, cardio regimen, triathlon training– all in the hope of toning the right muscle group and improving body systems in the most effective way. A new technique that has recently gained popularity is the HIIT or the High-Intensity Interval Training.
This training idea allows you to joggle between low or mid-intensity routines and high-intensity routines. Suffice it to say, there will be work in between short periods of recovery.
HIIT has been proven to effective burn more fats and improve endurance compared to other regular yet low-intensity routines. HIIT technique also improves your cardiovascular performance, and thus your overall athletic capacity. Because of the nature of the exercise, some people believe that for you to survive HIIT, motivation is a must.
So, What Do You Really Do In HIIT Training?
You can consider HIIT as more of a session, a technique, or a brief part of an entire program designed for you. Trainers believe that you will not build significant muscle mass unless you perform other sets of exercises. HIIT though enables you to increase endurance to better perform your other exercise regimens. Add to that, the benefit of burning tons of calories in a brief span of time.
Mainly, in HIIT you will undergo a warm up period before proceeding to a mid-intensity set of exercises and then to high-intensity exercises. The mid-intensity exercises, which will be pegged at 50% intensity, are performed in between the high-intensity ones, so as not to cause muscle fatigue or stress.
The type of exercises varies, depending on your target areas. Most probably, there will be 3 repetitions in a matter of 20 to 30 seconds of intense exercise. While there is no specific formula to HIIT, trainers follow the 2:1 ratio for work and recovery periods.
For instance, if you are aiming to improve cardiovascular endurance and leg power, you may start from slow walking for the warm up, and then progress to 20 to 30 seconds of hard sprinting. This, alternated with 10 to 15 seconds of brisk walking or jogging.
Other common exercise variations include jabs, squats, push-ups, jumping jacks, butt kicks, side lunges, and triceps dips– all done in 3 rounds, 40 seconds of work, and 20 seconds of rest. Again, the determination of work and recovery periods is relative.
The overall session can last 4 to 30 minutes, depending on your personal goals and on factors like your health, lifestyle, training routine, and many others.
What are the benefits? For one, you burn those undesirable fats in the fastest way. Many trainers though would adjust the pace for beginners and for people with inactive lifestyles so the body may not take it as a shock. Obese people are even advised to observe a few other exercise regimes firstly, before plunging into HIIT.
You may use equipment if you like, such as bands, dumbbells, and balls. The only caution as far as workout tools/accessories are concerned is safety. Remember that in HIIT, the exercises are intense. Slipping or tripping might cause injuries if you mishandle the tools.
The only tool you are advised to have is a stopwatch. You need to pay attention to the time spent on each set of an exercise, as this is the very essence of HIIT, alternating intensities.
Whether you are yet a beginner or a regular, you have to bear in mind that in HIIT, you need to learn how to listen to your body. Do not overdo it, lest it will cause you injuries. And always, have fun in the process. Our supplements are the perfect addition to your workouts. Order some today!