HIIT training, i.e. intensive interval training, is an exercise program designed for people who want to quickly burn fat and improve their condition. HIIT training gives three times better results in weight loss than cardio exercises, and its execution takes much less time. See what interval training is all about and learn about its benefits.

HIIT(EnglishHigh Intensity Interval Training , i.e. high-intensity interval training) was developed with professional athletes in mind, for which it was to be the best form of preparation before the competition. Over time, it began to be used also by amateurs, mainly due to the additional side effect of training - a very quick reduction of body fat. Its additional advantage was short exercise time and simplicity of execution. It all contributed to the growing popularity of HIIT training and its various variants, incl. Tabata protocol.

Contents:

  1. HIIT training - what is it?
  2. HIIT training - sample training plan
  3. HIIT training - advantages

HIIT training - what is it?

HIIT training involves alternating short periods of intense anaerobic exercise (performed at maximum intensity) with breaks for more moderate cardio exercises. Training can be based on any type of endurance or strength exercises: running, cycling, jumping rope, squats, push-ups, etc. 30 minutes.

HIIT training - sample training plan

The following plan is intended for a beginner. It has a 1: 4 ratio of vigorous exercise to rest periods. The training takes approx. 22 minutes and should be done 2-3 times a week.

1.Warm-up- 4 minutes at medium intensity (50-60% HRmax)

2.Intensive work- e.g. 15 seconds of quick sprint at the highest intensity level (90-100% HRmax)

3.Rest- 60 seconds moderate jog (50-60% HRmax)

Repeat points 2 and 3 11 times.

4.Stretching- 4minutes

As you progress, you should gradually extend the periods of intense work and shorten the time of rest. You can also increase the number of intervals (i.e. points 2 and 3), but remember that the total training time should not be longer than 30 minutes.

Important

Interval training is an extremely strenuous form of exercise, so if you've never played any sports before and are in poor condition, start with cardio. Also, people suffering from chronic cardiovascular diseases, people after a heart attack and who are significantly overweight should start their training with more moderate exercise.

If you feel chest pain or if you run out of breath during HIIT training, extend the recovery phase or shorten the intensive work phase. Do the same if your heart rate cannot return to 50-60% of your HRmax while resting.

HIIT training - advantages

HIIT training is very popular among both athletes and amateurs due to its quickly noticeable effects. The advantages of HIIT include:

  • effective fat burning - interval training is the best way to permanently stimulate the metabolism, which means that even in the post-workout period, when you sleep, watch TV or work at the computer, the body still reduces body fat;
  • short training time - 3 HIIT workouts a week for several minutes are enough to quickly notice the effects of exercise. Thanks to this, interval training is an ideal form of exercise for busy people;
  • a simple form of training - to benefit from HIIT training, you just need to know the principles of its operation and follow the training plan. There is no need to use additional devices and buy expensive accessories;
  • improvement of condition - regular intervals strengthen the heart and lead to a lower resting heart rate, which has a positive effect on the condition and reduces the risk of cardiovascular diseases;
  • reduction of adipose tissue without causing losses in muscle tissue - HIIT training, unlike cardio exercises, does not burn fat and muscle tissue at the same time. This is especially important for people who want to carve their muscles and increase their endurance.

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