Sure you’ve heard a lot about HIIT training, a lot of praise for training, a lot of excitement, a lot of physical education professionals recommending it. But hey, what is this? How do you do this? For who is this good for? That’s what I’ll cover in this post.
As the title states “HIIT” stands for High Intensity Interval Training.
That is, the HIIT, is nothing more than a training that requires a high intensity in a short time, so a slow training of 1 hour, commonly performed in the gym, would take on average about 8 min or less , However it is performed at high intensity, causing you to give your maximum at various points in your body during training.
According to the American College of Sports Medicine, HIIT are executed at the maximum heart rate, estimated at 80-95% of a person. This is often followed during the same workout. When we compare this data to the data of a normal workout, we can see the difference in intensity, since a normal workout performed in a gym usually leads to a maximum heart rate estimated at 40% to 50%. Remembering that the maximum heart rate will vary according to the intensity of each and not everyone who performs this type of training will reach such a high level.
Benefits of HIIT training are:
- Improved Cardiovascularity
- Improved Lean Muscle Gain and Fat Loss
- Retains Muscle
- Conditions Anaerobic and Aerobic Energy
- Increased Metabolism
- Improved Athletic Endurance
- Uses Time Wisely
- Insulin Sensitivity
- and more.
According to studies carried out on the training of HIIT, it was observed that this type of training burns more fat, and has a great advantage which is the use of EPOC (Excess Post-exercise Oxygen Consumption), this is quite important, because when we train in high Intensity, the body takes longer to return to its normal state. However, throughout the time it takes to return to normal the metabolism continues in an accelerated pace and meaning more calories burned during the rest of the day!
With so many good points about HIIT, we should also take some precautions. As we can see, the level of cardiac requirement for this type of training is quite high. The fact is that not all of us can run HIIT at a moment’s notice. Therefore, people who are sedentary or who have had a long period of physical inactivity may have an increase in coronary disease. Family history, smoking, hypertension, diabetes (or pre-diabetes), abnormal cholesterol levels and obesity will increase this risk.
Today, we see many people practicing HIIT excercises in the gym by following cellphone applications, the good thing is that at least they are doing exercise, but like all activity we should look for clinical expertise and see if our body is prepared for this type of training. When we see a training excercise of only 8 mins, we find it harmless, but as stated besides being very positive it can also be very dangerous. Go to a doctor and then seek your Physical Education professional to guide you properly.
Focus on training, find the strength to fight and the faith to move on everyday! Stay healthy.