Fitness 2022

HIIT training: what é, benefícios and how to do it

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HIIT training: what é, benefícios and how to do it
HIIT training: what é, benefícios and how to do it
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HIIT, also known as High Intensity Interval Training or high-intensity interval training, is a type of training performed with the aim of accelerating metabolism and thus promoting fat burning, in addition to being a training that promotes the improvement of physical conditioning.

HIIT is able to provide more results in less training time precisely because the exercise must be done at high intensity. In addition, it is important that the training is done under the guidance of a physical education professional, to reduce the risk of injuries, in addition to being important that the person follows an adequate diet for the objective, as it is possible to obtain better results and more benefits..

Benefits of HIIT

To have the benefits of HIIT, it is important that the person respects rest and activity times and that they perform the activity at least 2 times a week. The main benefits of this type of activity are:

  • Increased metabolism;
  • Favoring the fat burning process, decreasing body fat percentage;
  • Improvement of physical conditioning;
  • Improved cardiorespiratory capacity;
  • Regulates blood pressure;
  • Increased oxygen uptake.

In addition, like other physical activities, HIIT also promotes a sense of well-being, increases mood, improves muscle endurance, decreases stress and anxiety and promotes the strengthening of the immune system. Discover other benefits of physical activity.

How to do HIIT exercises

HIIT training can vary according to the person's goal and, therefore, the number of sets and time of execution and rest can also be different. Normally, it is indicated that the exercise performed at high intensity should be performed for about 30 seconds to 1 minute and then the person should perform rest for the same time, which can be passive, that is, stopped, or active, in which the same exercise movement is performed however at a lower intensity.

HIIT exercises should be done under the guidance of a physical education professional, as it is important that they be done at the proper heart rate, which is between 80 to 90% of the maximum rate, so that the body needs to capture more oxygen to carry out the activity, which results in an increase in metabolism. Despite being more used in aerobic training, especially running and cycling, HIIT can also be applied to anaerobic exercises, such as weight training.

In addition, HIIT can be applied in functional training, in which the exercises work all the muscles at the same time, being performed at a higher intensity and improving physical conditioning. Another type of exercise that uses the fundamentals of HIIT is crossfit, as the exercises are performed at high intensity in alternating periods of activity and rest, and which aims to improve cardiorespiratory capacity and physical conditioning. Learn more about crossfit.

HIIT at home

Although it is mainly practiced in gyms, HIIT can also be performed at home as long as it is properly guided by a physical education professional, as it is possible to reduce the risk of injuries.

At home, it is interesting to perform exercises that are performed with your own body weight, such as squats, burpees, jumping jacks and running on the spot, for example.In order to obtain the benefits, it is important that the exercise is performed at high intensity and the time of activity and rest are respected. Thus, some of the exercises that can be performed are:

1. Squat

The squat is a simple exercise that can easily be performed at home at high intensity. To do the squat correctly, you need to position your feet facing forward, at shoulder width height and perform the movement, as if you were going to sit on a chain or bench.

To increase the intensity of the exercise, it is necessary that the person performs the maximum number of repetitions in 30 seconds, for example. Then, you should rest for the same time and repeat the exercise again, trying to do the same amount of squats that were performed previously.

2. Burpee

The burpee is also a simple exercise that can be performed at home without the need for equipment. This exercise consists of the quick movement of lying down and getting up, it is important to pay attention to the way you get up so that there is no risk of injury, it is recommended to perform it for about 30 seconds to 1 minute, rest for the same time and repeat again. the exercise.

So, to do the exercise, the person must stand and then lower the body to the floor, supporting the hands on the floor and throwing the feet back. Then, the person should get into the plank position and lift off the floor, making a small jump and stretching the arms up. It is important that this exercise be performed quickly and continuously, but without losing the quality of the movement.

3. Polyslipper

This exercise, also known as jumping jacks, helps increase your heart rate, making it a great exercise for HIIT.To perform the jumping jack, the person must stand, with the legs closed and the hands resting on the thigh, and then open and close the legs while the arms are raised above the head and return to the starting position. To make this movement, the person must perform a small jump.

4. On-Site Run with Knee Raise

Onsite running can replace running outdoors or on the treadmill when you can't leave the house. To do this type of race, the person just needs to stand in one place and perform the movements of a race, but without displacement. In addition, it is important to lift the knees, because this way there is a greater intensification of the exercise, an increase in the heart rate, an increase in the uptake of oxygen and an acceleration of the metabolism.

This exercise should be performed for 30 seconds to 1 minute, always keeping the same rhythm, and then you should rest for the same period and then go back to performing the movement.

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