Today, formulas of rapid weight loss and fat burning are sought by many people. Certain sports and exercise programs sometimes do not produce the desired results. HIIT training shows that it is possible to burn fat in short periods of time without giving up. The effect of HIIT is known to produce faster results compared to long-term, low-intensity cardiovascular exercise. Exercises that require maximum effort in a short time increase heart rate and improve aerobic capacity by working the body at a high level. In addition, HIIT exercises help preserve muscle mass while increasing fat burning.
What are the benefits of HIIT training?
High-intensity interval training applications, which are frequently applied today, provide many benefits to the human body as well as rapid fat burning. The benefits of this training, which requires strength and balance, are as follows;
- Continuing with HIIT training activities for 6-10 minutes increases body endurance and muscle strength.
- Cardio development exercises will provide muscle development.
- HIIT training activities reduce the risk of cancer and death by 50%.
- It helps to burn fat in a short time determined.
- High-intensity exercises reduce the rate of eating compared to low-intensity exercises.
- It allows you to show the necessary potential by increasing the maximum heart rate.
- When done in a controlled way, it strengthens the heart.
- It increases insulin sensitivity in the body.
- It increases aerobic and anaerobic capacities.
Can anyone do the HIIT workout?
During HIIT training, intense pressure occurs on the cardiovascular and musculoskeletal systems. Before trying high-intensity exercises, you should start with a balanced exercise program. It is beneficial for people with certain diseases and chronic diseases to do it under the control of a doctor. Anyone deemed appropriate within the control can do HIIT training. Since HIIT is not a standard training practice, each individual must determine their own ideal level, speed – rest intervals and practice in a controlled manner.
How to get to the level of HIIT training?
The necessary preparations to be able to do HIIT training are as follows:
- Normal brisk walking should be done 3 days a week.
- After about 20 days, the tempo of the walks is gradually increased.
- Walking after a certain period of time should force you. This will vary according to your potential.
- You should continue to run and walk in this way for a period of time.
- By setting a time for yourself, you can walk for a certain period of time and then decrease the speed so that the heart reaches its normal level.
- This should be reinforced with several repetitions.
How many days a week is HIIT training done?
The biggest mistake made in interval training applications is keeping the rest periods short. People who want fast results increase the risk of injury as a result of overloading the training. To reduce this risk and balance training, certain time intervals are recommended. HIIT training can be done in the following ways:
- HIIT training is done 3 days a week.
- A training time of 20 – 45 minutes is adjusted according to your condition.
- The duration can be as long as 8 – 10 seconds or up to 5 minutes.
- The study is stopped when the heart rate reaches 180 – 200 and continues when the heart rate drops to 120 – 130.
HIIT workout examples
The HIIT training cardio program allows the person to reach their desired goal in a short time. Examples of HIIT workouts that require patience and sufficient strength are as follows;
- Kettlbell swing: Knees are at 90 degrees and feet will be slightly wider than shoulder-width apart. Balance should be established between the feet by leaning towards the back. The Kettlbell movement should rise to shoulder level and then return to the starting position.
- Push-up position: Stand on the floor with your hands and feet balanced, with your head facing the ground. The elbows should be moved towards the floor with 90 degrees. The movement must be repeated.
- Lateral lift with dumbbells: Stand with dumbbells. The torso is slowly rotated and continued until it is parallel to the shoulders.
- Plank: Take the push-up position. The back should be straight and the head should be facing down. Wait for a certain time (60 seconds).
- Weighted rise: One foot is raised along with the dumbbell. Then, it is reached on the ground with the higher foot and descended to the ground again.
- Squats: It is necessary to squat down until the knees form a 90-degree angle. Continue in this way for 15 seconds by moving the back up and down.
- Jumping motion: It is jumped at intervals by determining a certain time.
- Pedaling: Pedaling is done on a bicycle or lying on a floor.
Example:
- 2 Minute Tabata Workout (20 seconds work, 10 seconds rest)
- Cycle training consists of 20 seconds of squats, 10 seconds of rest, 20 seconds of burpees, 10 seconds of rest, 20 seconds of sit-ups, and 10 seconds of rest. This should be repeated 8 times.
How to do HIIT workout?
When the Hiit training program is applied, good results are obtained. HIIT training is basically done like this:
- Cycling at a light pace for 30 minutes.
- Continue pedaling at the highest speed for 60 seconds.
- After 60 seconds, pedaling is continued at a light tempo for 75 seconds without stopping.
- This practice requires 8 repetitions for beginners and can be increased over time.
- Having 30 minutes is important for intermittent loading. This period should not be exceeded.
- This application should be continued 3 times a week.
What is HIIT workout?
HIIT training, which is an abbreviation of “High Intensity Interval Training” in English, is also called high-intensity interval training. HIIT training means raising your heart rate to a high rate intermittently and then slowing it down. Low-intensity exercise during the day can meet the body’s need for oxygen and help burn fat.
With the body’s production of energy, the training program becomes efficient. HIIT training aims to give the person coordination, strength, balance, flexibility and speed. This type of training, which is frequently applied, is also preferred by athletes in order to develop in terms of speed and power. With HIIT training, cardio exercises such as high-tempo running, rowing, jumping rope and cycling can be done, and then the training can be continued by reducing it to a certain level.