Define and tone muscles, gain strength and endurance, as well as burn fat. These are perhaps the most important reasons for many people when it comes to including exercise routines in their day to day. To achieve these goals, and many others, Hitt training is ideal.
Although these Hiit programs are currently very fashionable, its origin comes to us for many years. As early as the 1921th century, some physical trainers in the United States used sessions with high-speed sections, exchanging them with other recovery sessions. It would be in XNUMX, when the Finnish coach Lauri Pihkela standardized a method.
In 1996, thanks to the Japanese Izumi Tabata and his well-known "Tabata Protocol", the High Intensity Internal Training (Hiit) reached the popularity it has today. However, the proposals of this specialist in sports science are not the only ones that apply.
What is a Hitt Training?
It consists of interspersing short periods of exercises at very high intensity, with others of slower action to promote recovery. They can be done by combining sprinting at high speed with light jogging. Some of the variants include strength exercises using the practitioners' body weight or weights.
The periods of maximum intensity, as well as those arranged for rest, usually last between 30 to 60 seconds. Complete exercise routines never exceed 30 minutes in total duration.
A popular and 'flexible' practice
Part of the success among the public who have this type of training is in the ease of practicing them. They can be performed in gyms or outdoors, on the beach in the middle of a summer vacation, and even at home. No special equipment is required either.
Professional athletes and high performance athletes often complement their physical preparation with these types of routines. Even basketball and soccer players use it as a means of obtaining resistance against the long hours that each game represents. Some physical trainers also recommend it as "warm-up" method, before starting a weightlifting session.
Additionally, this exercise routine is completely adaptable to the physical capacity of each person. It happens with particular interests and tastes, preferences and needs.
A Hiit workout routine can easily include your own cycling, running or swimming exercises; also strength exercises, functional training, resistance and power.
Specific objectives
In addition to those already commented on lose weight and burn fat, build endurance and muscle tone, Hiit training pursues other additional benefits.
- It favors the functioning of the main muscle of the human body: the heart. It also serves for put our complex circulatory system "in tune".
- In addition to being a proven method for losing weight, burning calories and decreasing fat levels have no effect on muscle mass.
- It is a recommended practice for people with problems with sugar levels and pancreas function. In a timely manner, increases insulin sensitivity, leading to higher glucose consumption.
- For those who dream of eternal youth, Hiit training slows down the aging process.
Workouts
In addition to racing or sprinting, a Hiit workout can include exercises like jumps, lunges, and sit-ups; Other routines such as “burpees” or elbow flexion and extension, “shadow boxing” and running on site are also performed in the programs. Some of the most popular workouts consist of the following sets of exercises:
About tartan
This is not just a standard running track. This is a routine that can be performed in any area that allows you to run freely without having to negotiate obstacles. It consists of the following combination:
- Gentle jog for 10 minutes, to warm up.
- Sprint for 60 seconds, at 90% of maximum heart rate capacity.
- Jog for 30 seconds, at 60% of maximum capacity of maximum heart rate. (Recovery period).
- The cycle of maximum power and rest should be repeated 15 times.
- To close the series, a light jog for five minutes.
At home
It consists of the combination of three exercises for which it only requires the body and a little space. The complete routine consists of:
- 20 seconds of squats at full power.
- 10 seconds of Planchas (rest and recovery period).
- 20 seconds of burpees at full power.
- 10 seconds of plates.
- 30 second recovery, standing in the same place.
- The whole cycle must be repeated four times.
By bicycle
Either on a traditional two-wheel model or on a static one, pedaling is another activity that applies within a Hiit training.
- 10 minutes of gentle pedaling to prepare and warm up.
- 30 seconds of pedaling at maximum capacity.
- 15 seconds of gentle pedaling (period of rest and recovery).
- The combination of the moments of maximum power with those of rest should be repeated eight times.
- After completing the cycle, an additional five minutes of gentle pedaling, to allow progressive relaxation of the muscles.
The change of rhythm: the key
The advantages of a Hiit training compared to traditional "cardio" routines are in the changes in pace and intensity. This allows the body not to adapt to a constant rhythm and enter a state of rest to save energy. To achieve the desired goals, three times a week of these exercises is more than enough.
Contraindications of Hiit training
It is always advisable to consult with a specialist before including a Hiit training routine in daily life. Above all, if they are people with low sports activity and that their physical conditioning will start from scratch.
This practice should not be combined with a hypocaloric diet.. Among other things, because due to low levels of glycogen in the body, episodes of dizziness or loss of consciousness can occur.
On the other hand, the adoption of these routines is also discouraged in people with joint difficulties or suffering from muscle injuries. The same as in men and women with problems with high blood pressure and heart disease.