HIIT strength training

More and more people who want to reduce body weight and adjust their shape, prefer HIIT training. What it is? How do such activities affect the human body? It is worth more to understand this issue.

Basic concepts

HIIT is a high-intensity interval training. This is a set of physical activities aimed at burning excess fat mass. Recently, he began to be popular with both experienced athletes and those who want to lose weight. Similar exercises can be carried out in the gym using special equipment. If you wish, HIIT training can be independently organized at home.

Training Benefits

Why is it worth giving preference to high-intensity interval training (HIIT-training) for weight loss? It has a number of advantages compared to other physical activities.

• According to the technology, this method is similar to cardio training. However, such classes are considered to be more intense. In one hour, you can burn exactly 2 times more calories. Accordingly, a person will come to the desired result faster.
• After its implementation, the fat will continue to burn for another 48 hours.
• Such training noticeably tempers endurance. If a person has fully dealt with it, then there is hardly any other sport that will be too tough for him.
• The body does not adapt well to such loads. He quickly gets used to standard exercises, respectively, their effectiveness will decrease each time. HIIT training will be effective even after one month of regular classes.

Anyone who has tried this technique on himself, assures that the lesson is almost imperceptible. In one hour, the body is charged with energy, which will not fade away for a long time.

Disadvantages of training

There are several disadvantages of high-intensity interval training (HIIT training).

1. It is very complex, it takes a huge amount of energy. Therefore, not everyone can cope with it. If a person has never before been involved in sports, then he needs to increase the load gradually.
2. There are several medical limitations to such activities. Without fail, you should first consult with your doctor.
3. Another significant drawback is an increase in muscle mass. This result is unlikely to please the girl.

Despite several shortcomings, such classes are very popular among people who want to transform in a short period of time.

Gym workout

If a person does not have any experience in sports, then he is advised to conduct a strength training at the Institute of Higher Vocational Training under the strict supervision of a sports coach. He must first make small calculations, having studied the heart rate of the visitor. Such training consists in the fact that the working intensity should be at least 80 percent of the heart rate. During the recovery period, this figure should drop to 40 percent.

Beginners, as a rule, perform exercises on an exercise bike. They have to pedal intensively for 30 seconds, and then they need to restore breathing within one minute. In total, you can perform from 5 to 15 circular approaches. If the purpose of training is not only to lose weight, but also to gain muscle mass, then the trainer puts the highest degree of resistance.

More experienced athletes practice their strength on an elliptical trainer or treadmill. Recommended time for classes is from 25 to 45 minutes. Qualified trainers believe that it is enough to disperse blood and make the body begin to burn body fat.

Workout at home. Training

If you wish, you can bring HIIT training at home. To carry it out you will need a bottle of water, a towel, a non-slip rug, comfortable clothes and shoes. It is worthwhile to pick up the soundtrack at your discretion. It is recommended to give preference to special compositions for interval training. Of course, optimism, a boost of energy and desire should be taken with you to classes.

For this type of training you will need a special sensor that will measure your heart rate.

Intensity calculation

If the trainer determines all the necessary parameters in the gym , then before performing the home HIIT-training, you will have to do some mathematical exercises.

• There is a standard form for determining heart rate, it is determined in a single way for each person. For this, a fixed indicator of 0.7 is required to be multiplied by the age of the athlete. Now from 207 it is necessary to subtract the resulting figure. The result is a single number - the heart rate of a particular person.
• Now you need to determine the working rhythm, it is 80 percent of the maximum heart rate. More precisely, this is the frequency of beats per minute, which must be achieved when performing exercises.
• The healing period is 40 percent of the maximum heart rate.

When all the calculations are completed, then you can safely begin training.

Conducting a workout at home

Within 10 minutes you should do a light workout. It is necessary that during it all limbs are carefully worked out.

You must pick up the rope and jump at a fast pace for 20 minutes. Next, 40 seconds are required to restore breathing. In total, you can do at least 8 repetitions.

And you can also do any intense loads. For example, running on the spot, lunging or jumping. About 30 seconds, you need to work intensively and about 1 minute to restore breathing.

After productive classes, you should not immediately go to rest, you still need to spend 5 minutes to make a light stretch.

Power training

If the purpose of the lesson is not only weight loss, but also a set of muscle mass, then it is recommended to conduct such a power HIIT training at home.

1. Ten times you need to crouch as deeply and at a fast pace.
2. The next step is a squat with a bench press.
3. Further, you can alternate exercises with the common names “Romanian deadlift”, “good morning”, “deadlift to the belt” and “deadlift”.

If dumbbells are used when performing the VIIT training program, then their weight load should be gradually increased by three kilograms. Without a break, you should do the whole complex of exercises, after which you can relax for 3 minutes. Just enough to do no more than 4 repetitions.

There may be many examples of HIIT training. You can invent them yourself. It is important that the heart rate indicator is respected.

Can everyone train?

Unfortunately, HIIT training exercises are not as safe as they seem. There are several categories of citizens who are contraindicated in intense physical activity:

• It is strictly forbidden to start those people who have completely lacked skills in the last three months. If you ignore this rule, then you can cause significant harm to your body.
• It is not recommended to perform these exercises for a person with any degree of obesity, that is, if his body mass index is more than 30.
• A number of contraindications include any diseases associated with the work of the heart.
• Accordingly, any high-intensity physical activity is contraindicated in young children, pregnant women and nursing mothers.

If the alleged athlete has old injuries, chronic illnesses, or he is concerned about any ailments, then he must first consult with a doctor.

Training Features

There are several features of HIIT training:

• The load needs to be increased gradually. On the first day, its total duration should be 14 minutes. Further, this indicator can be increased by 3 minutes.
• You can drink water during training only if the throat is very dry. Since all the energy of the body should be directed towards calorie expenditure.
• If the goal of such exercises is to gain muscle mass, then vitamin supplements are additionally required.
• It is not recommended to play sports on a full stomach. It is not recommended to eat food one hour before a workout and within one and a half hours after it.
• If during class there was any discomfort, then classes must be stopped immediately.
• Clothing and shoes should not cause discomfort. A tracksuit must be selected in such a way that it is convenient to make movements.
• If the goal of the training is weight loss, you can do it once a week in combination with strength or aerobic exercise.

Basically, a similar complex is used to conduct a full-fledged training. It is worth noting that high-intensity cardio loads are also a great way to warm up the body for further exercises. It is generally accepted that after such a warm-up, any activity, even walking or cleaning the house, will burn double the amount of calories.

Nutrition rules

Regardless of what the training is for - for weight loss or gaining muscle mass, it will not bring the desired result if the nutritional rules are not followed. It is worth considering several nutritional features:

• Intensive exercises can negatively affect the body, as they burn carbohydrates. After 15 minutes, you need to restore this balance by drinking a glass of freshly squeezed juice. It is recommended that it contains as little sugar as possible. An ideal option would be a drink with the taste of apple or citrus (orange, grapefruit).
• Exactly 40 minutes later, the body will require the return of energy forces. To do this, you need to use a small amount of protein in its pure form. Pre-boil 2-3 eggs, peel and separate them from the yolk. Athletes who want to become noticeably more powerful should consume whey protein.
• After another half hour, you can have dinner. It is advisable that it be a light dinner, for example, a side dish in combination with a small piece of boiled chicken or fish.

It is recommended to observe a low-calorie diet the next day, otherwise all the work will be in vain.

What if the training was in the evening?

Unfortunately, due to intensive employment and work activities, time for productive training can only remain in the evening. How, then, to organize the correct diet?

The creators of this program claim that you can refuse only a light dinner, replacing it with a glass of kefir or low-fat yogurt without adding any dyes. It is still necessary to replenish the supply of carbohydrates and proteins, otherwise such a load will provoke great stress for the body and make it put off fat deposits in reserve.

At home or in the hall?

Where is sports anyway: at home or in the gym? It is worth making a detailed description.

HIIT training is a new way to significantly transform in a minimum period of time.