We are talking about high-intensity interval training (commonly referred to as HIIT). It gets you lean and ready quickly without spending one more minute in the gym.
High-intensity interval training is about how you do your cardio. Instead of choosing an aerobic workout that keeps you strong during your workout – say 30 minutes – you change the fast-working times you work on with a slow recovery.
This powerful cycling reaches many calories during real-time exercise and 24 hours after that.
It is essential because “after-exercise” – the use of oxygen, or EPOC – is very important in the overall measurement of weight loss as the actual number of calories you burn during a particular activity.
Increasingly, research has shown this type of workout trumps state-cardio, where you keep a steady heartbeat throughout the workout.
But you can’t just get into this learning protocol, even if you’ve already done some cardio. Since high-intensity interval training is so powerful, you run the risk of injury if you are not careful. You may also face fatigue or extreme stress.
If you want to include HIIT cardio training, remember these five key rules so you can get maximum results while minimizing the risk of injury.
Take Your High-Intensity Interval Training Gradually
You want to have a basic level of aerobic fitness before you start exercising. Anyone who has worked for at least a month of cardio activity for at least 20 minutes three times a week has a low level of cardio physical activity. At that point, you can gradually add a few moments to your workout; in time. Increase frequency.
To begin with, you probably won’t be able to do an entire HIIT session. Perform a strenuous regular exercise and add 2-3 times for about 30 seconds each to the mix.
As you get more comfortable and your health improves, add more periods until your time is up from the beginning – after warm-up – until the end.
You can do intervals throughout your exercise routine, but with shorter duration or lower intensity. Spreading out intervals does not mean the entire high-intensity interval training exercise. Still, it is a great way to build up your strength, allow your body to get used to this type of training, and get used to change the pace in your cardio.
As your physical stamina improves, you will be able to walk longer distances with greater intensity.
Choose An Workout You Like The Most
If you hate running, running times may not be your best choice. If you do not like a particular training mode, you may not be able to stick to it for long. Choose the high-intensity interval training mode you can enjoy and one that matches the training protocol.
Choose a High-Intensity Interval Training workout when:
You use groups of large muscles, such as your legs, chest, back, to determine your heart rate.
You can accelerate to a higher speed faster and slow down much faster.
You can also do non-traditional exercise routines. You can make 30-60 seconds of burpees and leave for 60 seconds before resuming. As long as your workout is hard and fast, you can mix all kinds of exercises at once.
Be Careful With HIIT When Your Doing Leg Workout
Adjust your high-intensity interval training sessions so that they do not interfere with your leg performance in the gym and vice versa. If you’re doing a heavy leg session in the gym, don’t expect to do HIIT the next day — at least not in your full strength.
This overwork slows your progress and will hamper your recovery efforts.
Depending on how painful your legs are, you may want to separate leg days and HIIT periods for at least 24 hours or more.
High-intensity interval training can deplete your muscle glycogen that enhances your use, so HIIT should not be done 24 hours before your flight with weights before and after a leg day.
For pre-competitive bodybuilders, the HIIT session after leg workout is a surefire way to get into fat stores, but intelligent behaviour is reserved for top athletes.
Fuel Yourself With Balanced Diet (Nutrients)
Your efforts to burn body fat, it is easy to overdo it before adding HIIT to exercise, but that is a mistake! This is not a cardio running game where you can hit the gym outside the abdomen and expect results.
The closer you get to your training period, the more you want to choose a balanced diet such as proteins, carbohydrates and fats.
You need to treat your high-intensity interval training sessions the same way you would manage the exercise. You wouldn’t train the chest without a good diet for you. First, everybody is well aware that a pre-exercise diet is a key to success.
The closer you get to your training period, the more you want to choose a balanced diet of proteins and carbohydrates. This increases your muscles and provides amino acids for rebuilding and strength. You probably won’t need as many carbs as you do for weight loss, especially if burning fat is your goal. Still, at least 10-20 grams can empower you with this compelling training style.
Like your other pre-exercise diets, keep fat at least because it reduces digestion. Don’t forget the role of pre-workout supplements like caffeine, beta-alanine, and BCAAs. Have a water bottle in hand to make sure you always have enough water.
Don’t Over-train Your Body
Don’t press it if you have a scheduled high-intensity interval training day, but your body is tired, and you feel like you are working too slowly. If you are so tired, you need a day off.
Beginners should start with one HIIT session per week, following a few times the maximum intensity.
Like resistance training, your body adapts to HIIT pressure and works well; you can add more and longer intervals as you go.
If you also make bells, remember your recovery, so you don’t overdo it.