For various purposes, the regular practice of sports activity depends on several factors. If some do it to gain mass and build muscle, others have the exact opposite view. With this in mind, today we are interested in the practice of HIIT (High Intensity Interval Training) and its real benefits and how to practice it.
HIIT, what do we know?
High-Intensity Interval Training, HIIT is a high-intensity exercise designed to better improve physical condition. It is an activity consisting of brief anaerobic sessions. It is a sport originating from Japanese master Izumo Tabata. It was the first time he started raising the performance of the Japanese speed skating team.
In fact, its great peculiarity lies in the fact that it is an exercise in which short periods of intense effort and recovery alternate. And as mentioned above, HIIT is done after anaerobic exercise, an activity that tends to burn off bad sugars.
In this regard, it is often recommended for people who are active, but do not have enough time to exercise. With the intensity of the exercises, quick results are recorded. Its effects are present on heart rate as well as on metabolism. Note that depending on the intensity of your exercise, your body may burn calories after 48 hours of activity. This principle is called the post-burn effect. HIIT combines many characteristics and it will be important to identify them to obtain maximum benefit.
Classic cardio vs HIIT: What are the differences in terms of calorie expenditure?
Many studies only report the number of calories burned during exercise. However, based on this alone, we fall into a problematic situation. The real benefits of intense physical activity in particular go far beyond the present. In particular, high-intensity cardio is now reaping its benefits post-workout.
In fact, it is scientifically proven that high-intensity HIIT activity burns more calories and fat while resting. This means that the same amount of calories burned during exercise will be the same afterwards, and that’s for up to 48 hours. The same studies also show that HIIT exercises take much less time than basic sports and tend to burn twice as much fat.
Building Muscle with HIIT, What Kinds of Exercise?
In general, a HIIT weight training session does not take much time. A maximum of ten minutes may be enough, but the intensity should be at its maximum. With structured sessions, the heart rate sensor is positioned to calculate your maximum heart rate.
Therefore, the session generally begins with a warm-up, followed by a repetition of the movements in order to use them to repeat them naturally and more easily. Squats, lunges, shoulders, weighted squats and push-ups are often chosen. In the practice of these sessions, two methods are better known:
It alternates 20 seconds of effort and 10 seconds of recovery. It is a method that is repeated 7 times.
It’s a method that combines 60 seconds of activity with 75 seconds of rest. It is repeated 8 times. Other methods also appeared, similarly, in the logic of intensifying the activity and obtaining the best possible results. We can note:
- Activity for 20 seconds of movement versus 10 seconds of recovery. 8 times.
- 2 activity (exercises) with 20 seconds of effort, 10 seconds of recovery 4 times.
- 4 exercises for 20 seconds for 10 seconds of recovery, repeat 3 times.
- 8 exercises of 20 seconds each counts 10 seconds of recovery, one time only.
It is important to note that whatever the intensity of the sports activity, specific measures must be taken in order to achieve tangible results.
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