HIIT, also known as High Intensity Interval Training, is a type of training that is performed to speed up metabolism and thus promote fat burning, as well as being an improvement workout. Fitness.
HIIT is able to provide more results in less training time precisely because the exercise must be performed at high intensity. In addition, it is important that the training is conducted under the guidance of a physical education professional, to reduce the risk of injury, and it is important that the person follows a diet adapted to the goal, so that it is possible to achieve better results. and more benefits. .
- To benefit from HIIT benefits.
- It is important that the person respects rest and activity hours and performs the activity at least twice a week.
- The main advantages of this type of activity are:.
In addition, like other physical activities, HIIT also promotes a sense of well-being, increases mood, improves muscle endurance, decreases stress and anxiety and promotes immune system strengthening. Discover other benefits of physical activity.
HIIT training may vary depending on the person’s goal and therefore the number of series and the run and rest time may also be different. Normally, it is indicated that high-intensity exercise should be performed for approximately 30 seconds to 1 minute, and then the person should rest for the same time, which can be passive, that is, standing or active, in which the same exercise movement is performed. realized but at a lower intensity.
HIIT exercises should be performed under the guidance of a physical education professional, as it is important that they are performed at the appropriate heart rate, which is between 80 and 90% of the maximum frequency, because this way the body needs to capture more Oxygen to perform the activity. , resulting in an increase in metabolism. Although it is most used in aerobic training, mainly in running and cycling, HIIT can also be applied for anaerobic exercises, such as bodybuilding.
In addition, HIIT can be applied to functional training, in which exercises work all muscles at the same time, performing more intensely and improving physical form. Another type of exercise that uses the basics of HIIT is crossfit, since exercises are performed at high intensity alternating periods of activity and rest, and that aims to improve cardiorespiratory capacity and fitness. Learn more about crossfit.
Although practiced mainly in gyms, HIIT can also be practiced at home, provided it is properly guided by a physical education professional, as this can reduce the risk of injury.
At home, it is interesting to do exercises that are done with the weight of the body itself, such as squats, burpees, jumps and running on the ground, for example. To obtain the benefits it is important that the exercise is carried out at high intensity and that the activity and rest time are respected. Thus, some of the exercises that can be performed are:
Squatting is a simple exercise that can be easily done at home with high intensity. To do the squat correctly, you must place your feet forward, at the width of your shoulders and make the move, as if you were going to sit on a chain or bench.
To increase the intensity of the exercise, the person must perform the maximum repetitions in 30 seconds, for example. Then you should rest the same time and repeat the exercise trying to do the same amount of squats as before.
The burpee is also a simple exercise that can be done at home without using equipment. This exercise consists of a quick movement to lie down and get up, it is important to be careful how you get up so that there is no risk of injury, it is recommended to perform it for about 30 seconds to 1 minute, to rest the same time and to start the exercise again.
Thus, to perform the exercise, the person must stand, then lower the body to the ground, rest his hands on the ground and throw his feet back. The person should then remain in the board position and rise from the ground, taking a small leap and stretching their arms upwards. It is important that this exercise is carried out quickly and continuously, but without losing the quality of the movement.
This exercise, also known as jumps, helps increase heart rate, being an excellent exercise for HIIT. To perform the jumps, the person must stand with his legs closed and his hands against the thigh, then open and close his legs while raising his arms above the head and returning to the starting position. To make this move, the person must take a small leap.
Running on-site can replace running outside or on the treadmill when you can’t leave home. To make this type of career, the person only needs to stand in the same place and perform the movements of a race, but without movement. In addition, it is important to raise the knees, as in this way there is greater intensification of exercise, increased heart rate, increased oxygen absorption and acceleration of metabolism.
This exercise should be performed for 30 seconds to 1 minute, always keeping the same rhythm, then rest during the same period and then start the movement again.