He High-intensity interval training (HIIT) It's a training model that alternates and varies anaerobic intensity with rest periods and periods of low-to-medium intensity. In other words, it's a training system that establishes short but very intense aerobic exercises, alternating with recovery periods.
The professor Izumi Tabata He was the pioneer of this type of high-intensity interval training called " Tabata ," which later became known as HIIT.
If you are someone who exercises regularly and doesn't get the results you expected, this type of training is the one that can benefit you the most and facilitates the best performance.
The most distinctive advantage of HIIT It's because it generates great results in less time than in other disciplines.
Generally, a HIIT training It usually doesn't last more than an hour. This duration for such an effective workout is due to the high intensity of the combined exercises, which means the time required is less compared to a normal training session. The power of the HIIT workouts They combine high and low intensity, thus obtaining intervals in heart rate.
Compared to a cardio workout Normal is much more effective, because although both burn fat, in the HIIT workouts The metabolism is activated and stimulated at a higher level. Performance is active at both aerobic and anaerobic levels.
How to get started with HIIT training?
If you're someone who hasn't done any physical activity before, it's not advisable to start so intensely. This isn't a workout for complete beginners with no prior fitness level. It's designed for athletes who already have some aerobic fitness.
This is because, once you know how your body works and reacts to certain exercises, you have the starting point for this type of high-intensity training.
Before you start in For high-intensity workouts , it's essential to prepare your body. The best way to do this is to start with general physical conditioning, balancing muscular and cardiovascular training to create a solid foundation.
He HIIT It's a very rigorous workout that can raise your heart rate by up to 90%, so it's not recommended for people with heart conditions or who are overweight. This information is important to avoid potential injuries or unforeseen problems.
If you have already decided to start with the HIIT workouts You need to understand that everything is progressive, and that to improve your physical conditioning and achieve your goals, you have to progress gradually.
How long should a HIIT workout routine last?
According to experts, for most people, a HIIT workout routine should last between 20 and 30 minutes.
If your routine lasts more than 30 minutes, you're probably not pushing yourself to your maximum intensity. On the other hand, if the exercise lasts less than 15 minutes, you probably won't see the results you want.
But it is true that it will depend on each person's physical condition.
Main advantages of high-intensity training
Following a training routine of several sessions per week increases the capacity to oxidize fats, which improves aerobic endurance and cardiovascular capacity.
He HIIT training It also activates the creation of mitochondria, improving the use of glucose, as it uses it and converts it into energy.
Another of the great advantages of HIIT training It helps you lose weight, but not muscle; this is because it stimulates testosterone secretion, strengthening muscle mass.
It also significantly helps with fat loss, as it increases metabolism and accentuates calorie expenditure, but only when combined with a proper diet.
And lastly, but no less importantly, with the HIIT training Time is saved, since it is not based on the duration of the exercises but on the alternation of intensity between them.
Celebrities who do HIIT training
- Former football player David Beckham
- The singer Queen Latifah
- Singer Ellie Goulding
- The Victoria's Secret Angels
Machines used in HIIT training
HIIT training can be performed without equipment, using a simple speed rope to perform a series of jumps or using one of the different gym products that exist.
At Bodytone we have 3 models of machines that are specifically designed for HIIT training, and they are the following:
For all these reasons, from Bodytone we concluded that the HIIT workouts They offer great benefits and are the perfect option for achieving results quickly. But it's important to remember that training is only effective if its consistency and intensity are correct.
Visit our product section on our website and discover the wide range of options available for our machinery. Bodytone We work every day to offer the highest quality in our gym products .
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