For various purposes, the regular practice of a sporting activity depends on several factors. If some do it to gain mass and build muscle, others have a completely opposite view. With this in mind, today we are interested in the practice of HIIT (High Intensity Interval Training), its real benefits and how to practice it.
HIIT, what do we know?
High Intensity Interval Training, HIIT is a high-intensity workout that aims to better improve physical condition. It is an activity made up of short anaerobic sessions. It is a sport that originated from Japanese professor Izumu Tabata. And the first time he started doing it was to boost the performance of the Japan national speed skating team.
In fact, its great peculiarity lies in the fact that it is an exercise that alternates short periods of intense effort and recovery. And as mentioned above, HIIT is practiced after anaerobic training, an activity that tends to burn bad sugar.
On this it is often recommended for active people, but who have little time to do sports. With the intensity of the exercises, quick results are noted. Its effects are present on both heart rate and metabolism. Note that depending on the intensity of the exercise, the body can be prompted to burn calories 48 hours after the activity. This principle is called the afterburn effect. HIIT brings together several distinctive features and it would be important to specify them in order to get the maximum benefit.
Classic Cardio vs. HIIT: What’s the difference in calorie consumption?
Many studies only report the number of calories burned during exercise. Because of this alone, however, we find ourselves in a problematic situation. The true benefits of particularly intense physical activity extend beyond the present. Especially high-intensity cardio is now reaping its post-workout benefits.
In fact, it’s been scientifically proven that high-intensity HIIT activity burns more calories and fat while you’re resting. This means that the same amount of calories burned during exercise stays the same afterwards, for up to 48 hours. The same studies also show that HIIT workouts take much less time than basic athletic activity and tend to burn twice as much fat.
Muscle building with HIIT, which exercises?
In general, a HIIT strength training session doesn’t take a lot of time. A maximum of ten minutes can be enough, but the intensity must be maximum. Organized sessions place a heart rate sensor to calculate maximum heart rate.
Therefore, a session usually begins with a warm-up, followed by repeating the movements to get used to repeating them naturally and more easily. Jump squats, lunges, thrown shoulders, weighted squats, and push-ups are often the most popular choices. In the practice of these sessions, two methods are best known:
Alternate 20 seconds of effort and 10 seconds of rest. It is a method that must be repeated 7 times.
It’s a method that combines 60 seconds of activity and 75 seconds of rest. Repeat 8 times. Similarly, other methods have also evolved to intensify activity and get the best possible results. We can determine:
An activity for 20 seconds of movement versus 10 seconds of rest. 8 times. 2 activities (exercises) with 20 seconds effort, 4 times 10 seconds recovery. 4 exercises of 20 seconds versus 10 seconds rest, repeat 3 times. 8 exercises of 20 seconds with 10 seconds rest, just once.
It is important to note that regardless of the intensity of a sporting activity, specific actions must be taken to achieve tangible results.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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