Hiit plantip.com High Intensity Interval Training

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High Intensity Interval Training HIIT | PlanTip.com

Interval training is based on a very simple concept: you walk quickly, then slowly. Repeat. It sounds easy, but in this simple formula there is a huge number of possible options and strategies.

Interval training can be performed on almost any simulator (including a treadmill, stepper, stationary bike, elliptical trainers, etc.), as well as in almost any type of aerobic exercise for the cardiovascular system (cycling, swimming, running and etc.).

Although the examples below use time as a measure for intervals, you can also use distance as a measure. For example, you can speed up between two telephone poles, then walk to the next. You can quickly run through the length of a football field, then in increments of width. You can even run up the stairs, then go back down. The number of options is truly endless!

High-intensity interval training is a shock therapy for the body. It puts into operation a huge number of body systems at the same time, increases the pulse to the limit oral oxandrol and increases oxygen consumption. Such training takes a lot of energy, so its duration and frequency are limited. Such classes last for a maximum of half an hour, but the person remembers those half hours for a long time.

The modern history of interval training began from ideas to improve the performance of athletes. The development of this method we owe to the runners and their coaches. Around 1910, Finn Paavo Nurmi and his coach Lauri Pihkala compiled an interval training system, with the help of the same method the Olympic champion at medium and long distances trained Hannes Kolechmainen. These athletes focused on changing periods of fast and slow running. In some cases, they increased the intensity, reducing the distance running. For example, running at 4-7 km with acceleration in the last 1-2 km, followed by several sprints.

Fartlek.

In the mid-30s of the last century, Swedish coach Gosta Holmer developed a different style of intervals. His method called for the athlete to change the speed of running, based on his feelings. For example, in the long run, a runner could switch between fast and slow running, or between average pace and jogging. In Swedish, it was called “fartlek” or “speed game.”

This type of interval training was introduced back in the 50s into the training program for the Swedish Olympic team, and was later tested and approved by the US Marine Corps.

Fartlek is still popular in the training of runners. Its essence lies in the fact that several people, or at least 2 people, compete for speed in running. But this run is not easy, but interval:

• First warm up for 10 minutes

• First stage: 10 minutes of slow jogging.

• Second Stage: 10 minutes of intense running

• Third stage: 5 minutes brisk walking to restore breathing

• Fourth stage: 100 meters of race in a straight line

• Fifth stage: 100 meters of running in a race up the hill

• Sixth stage: 5 minutes of slow walking, breath restoration.

• End of training.

The time of each stage can be reduced and an effective training can also be conducted. Option – no more than 20 minutes the entire workout.

Valdemar Gerschler method.

German coach W. Gerschler (Woldemar Gerschler) is considered to be the forefather of interval training. He wrote that uniform running is a waste of time and strength of an athlete. Interval training allows you to achieve the same results in six weeks of training instead of twelve. In 1939, the athlete Rudolf Harbig, entrusted to his care, set a world record in the 800 m race, breaking the distance in 1 minute 46 seconds. Gerschler also coached the famous athlete and popularizer of running Gordon Peary.

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The tactics of Gerschler was: knowing his best time at distances of 100 meters and others (about 200 or 600 meters), run a hundred meters worse than his record for 3 seconds, and then catch his breath, reducing his pulse to at least 120 beats, within two minutes. After that, run the distance again, catch your breath again. Finish the workout when it is no longer possible to calm the heartbeat in the allotted two minutes. Training time is calculated individually, but it should not last more than 30 minutes.

After the war, the interval system was developed by Czech athlete Emil Zatopek. Zatopek constantly experimented with his training methods (for example, he ran distances in heavy army boots, and when he learned that other athletes use a barbell to increase strength, he tried to run with his wife on his shoulders). Zatopek broke the long distance into a series of short intense races and brought the interval training to an unprecedented intensity and volume.

After Flood, the next breakthrough in this training method was Percy Cherutti from Australia and Arthur Lydyard from New Zealand. Cherutti added elements of resistance to running, his charges running along the beach and sand dunes. Lydiard developed a system of periodization and high-volume workouts.

The first coach who deliberately applied the principles of HIIT is Peter Coe (Peter Coe), who trained his son, Sebastian, a two-time Olympic champion in middle distance running (Olympic Games 1980 in Moscow and 1984 in Los Angeles), is considered. Based on the theoretical works of Gerschler, in 1976, Peter Coe recommended the following type of training: combining sprint 200 meters with a 30-second rest, then repeating.

Tabata Method (“Tabata Protocol”).

In 1996, Dr. Izumi Tabata of the National Institute of Fitness and Sport in Kanoe, Japan, published the results of his study of high-intensity interval training. Tabata conducted a scientific study of the protocol, for use by Japanese skaters; He compared the results of two groups of athletes over 6 weeks. The main goal of his training was to increase the maximum level of oxygen consumption by athletes.

The first group worked for 1 hour at a constant average intensity (70% of the IPC, maximum oxygen consumption) on bicycle ergometers, 5 days a week. After 10 minutes of warm-up, the second group performed 8 intervals on bicycle ergometers with a 2: 1 ratio of work to rest (20 seconds of work and 10 seconds of rest). Throughout the working phase, the intensity was maintained very high (170% of the IPC) with a pedal speed of 90 rpm. If the rotation speed fell below 85 rpm, the training stopped. If an athlete could perform more than 8 sets at a given rotational speed, resistance was increased accordingly. Interval training ended with a hitch.

According to the results of 6 weeks, the first group showed an improvement in their aerobic capacity by 10%, while anaerobic ones did not increase at all. The second group improved their aerobic abilities (for IPC, maximum oxygen consumption) by 14%, and anaerobic by 28%. Which is understandable, given the short workouts at an intensity exceeding aerobic power.

The main findings of this study are:

1) athletes can achieve high (but not maximal) improvements in BMD levels using high-intensity intervals;

2) high-intensity intervals give an increase in anaerobic performance, which can not be achieved by traditional training;

3) compared to traditional training, it takes much less time.

After the appearance of the Tabat study, the trainers applied this protocol to many exercises, and an interesting modification took place. At first, in Tabata, we were engaged in exercises without burdens – push-ups, pull-ups, burpi (20 seconds of the fastest and most intense accomplishments and 10 seconds of rest). Then they began to create circular trainings, where the Tabata protocol was performed at each station (exercise) – for example, training “Tabata This” in a crossfit; some began to introduce similar intervals in exercises with weights, with barbells and dumbbells. Such variations are especially popular with the growth of crossfit movement.

Training Tabata consists of 8 cycles of 20 seconds of the highest intensity, alternating with 10 seconds of rest. The duration of the lesson is 4 minutes. If you feel unwell, especially in the area of ​​the heart, the training stops immediately. Training Tabata allows you to burn fat is 9 times more than, for example, the usual jogging. The recommended frequency is 2-4 workouts per week. Suitable for those who want extreme load in a very short time.

The Little-Gibala Method.

More recently, attempts have been made to develop an interval training that would be less intense than Tabata. The goal is to retain all the benefits, while incorporating high-intensity intervals into regular fitness workouts. Developed by Jonathan Little and Martin Gibala Muscle Building Natural Bodybuilding – Fingal Dublin, doctors of the Department of Kinesiology in Canada, in 2009.

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Scientists instruct us to vigorously pedal on a stationary bike for 60 seconds, then rest for 75 seconds, reducing the intensity of the load by half, and increase the pace again. According to their observations, by performing 8–12 such cycles per workout and conducting cycling lessons three times a week, one can improve the physical form as quickly as possible.

Interval training on a stationary bike: how to build?

* Identify training pulse zones. When it comes to interval load, it makes sense to focus on the pulse. The rest of the idea of ​​”intense” and “weak” load is subjective and very conditional. You can underestimate her and just can not stand it. Or overestimate and not benefit from it. In order not to be mistaken, calculate your maximum heart rate (using the formula 220 minus age). During intensive work, your heart rate (HR) should be in the range of 70-80% of the maximum, while during rest it should be approximately 50% of it. Buy a heart rate monitor and focus on his testimony.

* To increase the load and go to intensive work, increase the resistance or speed. The first method is more suitable for well-trained athletes and allows you to work out the muscles of the legs. The second can be recommended to those who are weaker. In this case, the resistance must be reset, but not to zero. To adjust the load, first completely unscrew it to “idle”, then add until there is a feeling of light traction. It is with this clutch that you will pedal as fast as possible, catching the pulse to high. And rest – with a little more resistance.

* Listen to yourself. Target pulse rates are not a reason to catch up with the heart rate before them. If you quickly exhale, pedaling with a heart rate of 70% of the maximum value, do not raise it even higher, up to 80%.

* Vary the time of intensive work and rest. Is it difficult to withstand 60 seconds of intense load? Reduce this interval to 30-40 seconds. Lacked 75 seconds of rest to restore breathing, increase this time by another 15-20 seconds. Start the next dash only when you are ready for it. But the number of cycles (8-12) is best left unchanged.

How, by the way, and in the event that intensive training on the exercise bike seems to you too easy. The expert does not advise in this case to further increase the load, further increasing the pulse, reducing the rest time and increasing the duration of high-speed jerks. The load you are doing under the Little-Gibala scheme, you get ample. Just prepared well. In this case, it is better to include other interval training in your training schedule, for example, on an ellipse or a treadmill.

To conduct a session with maximum benefit and do no harm to yourself, adjust with the exercise bike:

* The height of the saddle. Come and stand to him sideways: it should be at the level of your ilium.

* Steering wheel height. Advanced cyclists can lower it to the level of the saddle. Beginners – raise relative to the saddle by 5 cm. Beginners tend to roll up on the steering wheel, instead of, as expected, transfer body weight to the saddle. When the steering wheel is raised, it is more difficult to do.

* The distance from the steering wheel to the saddle. Use your fingers to touch the steering wheel edge to the saddle. At the same time, the elbow should be near the point of the saddle nearest to the steering wheel.

The recommended frequency of training – 3 times a week. Suitable for "advanced", for those who want a flexible workout program and have 30 minutes to do it.

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Fit Mix

This is the author’s development of Leonid Zaitsev, who combines Pilates in his training, strength anaerobic training using the Isotone method, fitness yoga, fit boxing, making an interval training in its pure form. The complex of 12 lessons is being mastered on the “Live!” Channel, the training takes 30 minutes. The most effective in terms of weight loss training – this is just the work, where high-intensity loads and rest periods alternate. According to Leonid, each has his own intervals, so the work of the coach is important, which determines the individual rhythm of the session for each participant.

Here we have to work for wear, because high intensity is, for example, 25 squats for half a minute, then ten seconds of rest, then squats again, and rest again. And so minutes 5-10!

The calculation of the pulse in the interval training is approximately the same as in aerobics – from 75% to 85% of the maximum. Up to 95% is allowed, but only in the presence of a trainer who will provide first aid. This is a kind of extreme. For daily exercise it is not suitable. Two or three workouts a week is the maximum.

Turbulent training “Bodyweight TT”.

The author of the methodology is Craig Ballantyne, a certified fitness specialist and author of many articles in such magazines as Men’s Health, Men’s Fitness, Oxygen, Maximum Fitness, Muscle and Fitness Hers, President of CB Athletic Consulting, Inc.

Turbulent training is specifically designed for very busy people to help them remove excess fat using a minimum of time and without tedious cardio exercises. Craig Ballantine wrote a lot of training programs (unfortunately, these are commercial programs, they are not free!). Most of them are designed for training at home. The goal of training is almost always the relief body. But there are programs to gain muscle mass. Although Craig is not without reason believes that these goals do not contradict each other.

Craig focuses on intense circuit training. Of the equipment, he prefers a bar, fitball, dumbbells. Sometimes uses a gymnastic movie. Rarely when the barbell. All his workouts are varied exercises. Which is very good for motivation (it does not bother to train), but it causes some difficulty in analyzing these workouts.

Turbulent training uses a combination of strength training and interval training to explode your metabolism, so your body burns calories and fat between workouts, when you work, sit on the couch, and even when you sleep – something similar to cardio workouts cannot be achieved.

One of the advantages of turbulent training is that you can train more efficiently and spend at the same time two times less than with ordinary strength training. Instead of one exercise, in the turbulent training, supersets are used, i.e. a combination of several exercises. Long, tedious cardio workouts are replaced by short, intense interval workouts. Since turbulent training is very effective, it lasts less than an hour – including strength training and interval training. If you do not have time to do a full workout, you can only do half, do an interval workout, and strength training later or on another day.

How to conduct turbulent training to lose weight fast?

• Turbulent training spend 4 weeks, then you need to make changes in the exercises, as the body adapts and the effectiveness of training decreases. Every 12 weeks you need to do a week break for full recovery.

• Strength training 3 times a week, for example, Mon, Wed, Fri, alternating workout A and workout B. Interval training is also 3 times a week, either immediately after strength training, or in Tues, Thurs, Sat, but be sure to do at least one day of rest per week.

• Each pair of exercises is a “Superset”. In the superset after the first exercise immediately, without interruption, perform the following. For beginners and moderately trained: rest 30 seconds after the completion of the superset. For prepared: rest as little as possible between supersets (only for a sip of water or if you feel you should take a break).

Advanced level. Suitable for those who have time for a 45-minute workout and a desire to combine strength program with fat burning. But it is not only for men. Turbulent training – training for weight loss helps women equally remove fat and maintain a slim, sexy female physique.

Several different types of interval training that you can use:

• 1. Aerobic interval training.

Training is very useful for the operational improvement of the aerobic state, as well as for weight loss. It will help increase your stamina faster than regular training! It is also very good for beginners to engage in interval training.

This type of interval training involves relatively long periods of work and shorter periods of rest. Periods of work from 2 to 5 minutes for this type of workout. The idea is to appropriately distribute the load, each interval needs to be worked out completely. Thus, a 2-minute pace will be significantly faster than your 5-minute interval pace.

Rest intervals for this type of training from 30 seconds to a minute. Naturally, the shorter the rest period, the harder the training. Too much rest will allow your body to recover too well, which will reduce the overall effect of the workout.

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Examples of Aerobic Interval Training:

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Interval 1 2 min. 30 seconds

Interval 2 5 min. 1 minute.

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Interval 3 3 min. 45 seconds

Interval 4 2 min. 1 minute.

Interval 5 5 min. 30 seconds

Interval seconds Interval seconds

You can select any one interval (for example, up to 2 minutes quickly and 30 seconds slowly throughout the workout) or mix different intervals. This type of training can generally be done in approximately 20 to 30 minutes.

• 2. Intervals as high as possible.

This type of interval training is very high intensity, and is very effective for burning fat and for the cardiovascular system. You essentially work to the maximum for each “working” interval!

"Maximum" the intervals are much shorter than "Aerobic". As a rule, you will be able to perform maximum efforts for about 30 seconds, so all work at intervals of 30 seconds or less. Rest periods can be short or long, depending on the physical form of the person and how much he wants to recover between intervals. Short periods of rest make training more difficult, the speed of work will quickly fall at several intervals. More rest will allow the body to recover a little more, allowing you to work faster with more intervals. At least the rest periods should be equal to the periods of work. This allows enough to recover for the next period of work.

Some examples of intervals of the highest intensity:

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Interval 1 30 sec. 30 seconds

Interval 2 30 sec. 1 minute.

Interval 3 20 sec. 1 minute.

Interval 4 10 sec. 30 seconds

Interval 5 30 sec. 2 minutes.

Insofar as "Maximum" the intervals are so heavy that a person does not have to practice at a high level right away with a large number of intervals. It is very important to prepare yourself gradually. Start by doing three "Maximum" intervals in the first three workouts. In the next three classes, make six "Maximum" intervals. Continue adding intervals in the same way until you reach 8 to 10 intervals. The number of intervals determined by the state of health.

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You may find yourself too tired to complete the training at a fast pace. When this happens, try doing "reverse pyramid". Reduce each pair of intervals by 5 seconds. Here is an example of how to do this:

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Interval 1 30 sec. 30 seconds

Interval 2 30 sec. 30 seconds

Interval 3 25 sec. 30 seconds

Interval 4 25 sec. 30 seconds

Interval 5 20 sec. 30 seconds

Interval 6 20 sec. 30 seconds

Interval 7 15 sec. 30 seconds

Interval 8 15 sec. 30 seconds

• 3. Intervals Sub-highest intensity intensity

This type of training is very similar in concept and performance to "Maximum" intervals. The difference is that instead of performing each interval with maximum effort, you train at a pace slightly below your maximum. This allows you to take more intervals during the session, keeping the intensity at a high level.

Intervals in this style can be longer, since you do not work at maximum speed, but not much longer. Periods of work from 30 seconds to a minute and rest periods from 30 seconds to a minute are well suited to it. Here are some examples of Sub-intervals of the highest intensity:

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Interval 1 30 sec. 30 seconds

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Interval 2 30 sec. 1 minute.

Interval 3 1 min. 1 minute.

Interval 4 1 min. 30 seconds

Interval 5 45 sec. 45 seconds

This type of training can be conducted for about 15 to 30 minutes, depending on the intensity of the work.

• 4. Near-maximum aerobic intervals.

This unique form of interval training combines "Aerobic" interval training with "Maximum" interval, which allows you to work close to the peak level for long periods of time. The advantage is that it burns a huge amount of calories for a longer training time than is possible with a normal interval.

heart rate rest

The intervals themselves are short, but the rest periods are much shorter! Instead of maximum effort at each interval, you train at a pace that is slightly shorter than your maximum time. This allows you to train near your maximum stress for longer periods of time. This is a very difficult and unique type of interval training.

Here’s how it works: Start with work for 20 seconds and rest at intervals of 5 seconds. Your pace should be such that you are able to consistently support it from 1 to 2 minutes. Work at a fast pace for 20 seconds, and then very slowly for 5 seconds. Repeat another 20 seconds, and then very slowly for 5 seconds. Practice this cycle for a designated period of time, for example, 5 minutes, 10 minutes, or 15 minutes. Please note, this is very important, do not stop when you have a short period of rest. Move at this time, even if very slowly!

Here are some examples that can be used for Near-maximum aerobic intervals:

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Interval 1 20 sec. 5 sec.

Interval 2 25 sec. 5 sec.

Interval 3 30 sec. 10 sec

Interval 4 15 sec. 7 seconds

Interval 5 40 sec. 10 sec

This type of training works very well with cardio machines that allow you to switch resistance immediately or very quickly (stationary bikes, stair machines or elliptical trainers often allow this). Machines that change speed slowly are not suitable (treadmills fall into this category). You can run and move on to the step. Cycling – pedaling quickly, then slowly. Swimming – swim very actively, then lazily stroking the water.

There are two basic methods for performing intervals.

The first is the usual intervals with a constant ratio of work: rest, they are known to the majority. The ratio remains constant, the rest period usually exceeds the period of work by 2-3 times (in Tabata intervals, on the contrary, the rest period is shorter – 20 seconds of work for 10 seconds of rest, the ratio is 2: 1). The problem with such intervals is that they focus only on time, we do not know exactly what is happening “inside the body” of the trainee.

The second method is focused on the heart rate of the athlete. Here we do not guess, and focus on the basic physiological parameter. The future of interval training is widespread low-cost heart rate monitors. To use this method, simply select the control heart rate recovery, in our case it was 60% of the maximum heart rate. The rest period lasts until the heart rate recovers to the control. Now the whole picture of interval training is changing. The first few rest periods for a trained athlete will be much shorter than they would have been at a constantly specified time.

Most often, the required pulse zone is determined by the formula (220 – age), but it is incomplete and not suitable for the majority of the population. A more accurate method takes into account the heart rate at rest and is called the Karvonen formula:

Pulse value = (220 – age – heart rate at rest) * (% intensity) + heart rate at rest

For example, for an athlete of 20 years, with a pulse at rest 60 beats / min, at an intensity of 80%: Pulse value = (220-20-60) * 0.8 + 60 = 172

How does all this work?

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We all know that in order for our fat to burn, it is necessary that our heart rate be maximized. During this, intensive oxygen consumption occurs, which contributes to the oxidation of fat cells. But for this you need to accelerate your pulse to such an extent that the body needs an additional source of energy, such as fat reserves. This training takes place in aerobic mode. The fact is that after the end of the aerobic session, the pulse decreases and the body ceases to expend energy. Fat burning effect ends.

Now the muscle training takes place – the power set. This is the period of training at a lower pace, but the pulse is maintained by increasing the load on the muscles. We need to burn fat, not only during exercise, but after it. And this can only do strength training. We deliberately destroy our muscles so that the body spends calories for 24 or even 48 hours to restore them after a workout. Training in the anaerobic mode has no less benefit for fat burning than an aerobic session. In addition, we do not give rest to our body, which means that we maintain the pulse at a high level and burn fat during the entire workout, in the aerobic and anaerobic mode equally.

As a result of HIIT, we use the benefits of both cardio training and strength training. We do not miss any opportunity to burn fat. You will see for yourself how you will sweat, and your muscles will just burn with flame.

Our muscles are made up of slow and fast fibers. Slow ones are responsible for the overall endurance of the body, fast ones – for the ability to rapidly develop speed or lift a lot of weight. Therefore, in sprinters, 70–90% of muscle tissue consists of fast fibers, and in marathon runners, 70–90% consists of slow fibers. Exercising in the interval method, a person uses the muscles of both types.

Most try to avoid high-intensity cardio training, stating that all calories expended are taken from accumulated glycogen, and not from fatty acids. This seems to be true, but they forget one very important thing. Fat burning occurs in the process of lipolysis (the process victor costa bodybuilder of splitting fats into their fatty acids under the action of lipase). Lipolysis occurs at a time when energy consumption is above the calorie intake. The most important point when performing cardio exercises is to burn enough calories to create a deficit. At high intensity, this occurs in a much shorter period of time. Even if accumulated carbohydrates in the form of muscle glycogen are the preferred “fuel” under high-intensity loads, the decrease in fat will be more significant when using HIIT.

Many are also concerned that with HIIT with its high intensity, the body spends a large amount of amino acids for energy. Yes, it is, but they are also shocked by the fact that HIIT sessions are very short, and they can help maintain and even build muscle. Yes, you read that right, cardio training helps build muscle. When you exercise at a slow and steady pace for a longer time, you train your muscle cells to aerobic metabolism and develop more endurance.

The effectiveness of HIIT is not only obvious, but also carefully studied and continues to be studied by scientists. HIIT entered the fitness industry due to the excellent results that were observed in normal practice and described in published scientific studies.

In fact, research aimed at comparing HIIT with a program of continuous exercises of constant intensity showed that the former is much more effective in terms of getting rid of fatty deposits than the latter, despite the shorter duration.

The high efficiency of HIIT for burning fat is explained by the fact that high-intensity training, like nothing else, triggers the basic metabolism or basic metabolism, which is activated immediately after the end of the workout.

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In addition to basic metabolism, HIIT improves metabolism in muscle cells, which also contributes to burning fat and slowing its formation.

Finally, HIIT helps to transfer fat to where it is burned for the benefit of the body, that is, consumed as fuel for training. Researchers have shown that as a result of a 6-week HIIT workout, the amount of specific muscle proteins responsible for the transfer of fatty molecules into mitochondria (where it is burned as fuel) has increased by 50%. The increase in the number of such proteins in the muscle means that the body is able to burn more fat as a fuel during workouts, as well as during rest.

As in the case of circular strength training, washing out glycogen stores, HIIT training leads to a subsequent enhanced synthesis of growth hormone. It is important to note that, contrary to the name, in adults, this hormone is more likely responsible for burning fat.

Benefits:

• The effectiveness of classes. It burns more calories than a low-intensity workout, which allows you to burn more fat in a short time. An interval training causes a long metabolic response, and the body burns fat long after the workout itself.

• HIIT classes can significantly improve athletic performance.

• Unlike conventional cardio, HIIT training, performed with high intensity for a short period of time, helps not only to lose fat and develop endurance, but also to increase muscle mass.

• Save time. This kind of training is suitable for those who can not find time for 4-5 traditional workouts per week. 15 minutes of interval training replace the hour on the treadmill. In addition, HIIT helps to maintain emotional balance, allowing you to quickly complete cardio. People usually do not like cardio because of its monotony and the need to perform the same movements for quite a long period of time.

• Lack of boredom in the lesson and the effect of addiction to the muscles.

• Savings on equipment and clothing. At home, at work, on a walk, on a business trip, on vacation – HIIT can be done anywhere.

I want to note the next moment. Contrary to popular opinion now, intervals are not the only way to train, and good old crosses also have their own advantages, which are not available in intervals. Although it has become popular to blame long-term aerobic workouts for inefficiency, this type of training is necessary to build an aerobic foundation for successful interval training. Unprepared can take from three weeks to a month of regular cardio workouts before proceeding to the intervals.

Many “experts” do not seem to understand that long-term aerobic training is the most effective way to increase the size of the heart (maximum stroke volume) and thus increase the body’s ability to deliver blood to the working muscles. The intensity of the intervals is too high and the volume is too small to achieve this important training effect, so if your heart rate is at rest more than 60, or even worse than 70, you need to spend more long-term aerobic exercise before moving to intervals.

Suppose you have the necessary aerobic foundation to benefit from the intervals — it’s also important to remember that all interval workouts are different. As the schemes of approaches and repetitions in strength training vary depending on the goals, so in the intervals of the scheme are different. Some intervals are better for improving aerobic endurance, others for aerobic power, others for anaerobic power, etc. The truth is that there is no single “best” interval for any purpose, including Tabata is not universal.

High intensity interval training (HIIT) is effective for weight loss, but not for everyone:

– First, for any injuries, HIIT training is contraindicated.

– Secondly, if your training experience is a couple of months – while it is better to use the classic 40-60 minute cardio.

– The third group of people who are not eligible for HIIT – people with a lot of excess weight (with a BMI over 30) should not overload the cardiovascular system, achieve weight loss in a calmer mode – take advantage of HIIT later.

– Fourth, do not Testosterone buy pills to increase testosterone » Generations Welding & Contracting, LLC use HIIT during the competition, you can overtrain and lose some of your sporting achievements.

Serious motivation is needed, since interval training is hard enough. The body likes a measured cardiovascular machine more than interval jerks.

Before embarking on interval training, it is recommended to consult a doctor and examine the body’s cardiovascular system.

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