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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 objective of accelerating the metabolism and, thus, promoting the burning of fat, besides being also a training that promotes the improvement of the 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 injury, and it is important that the person follows a diet appropriate to the goal, as it is possible to obtain better results and more benefits. .
Benefits of HIIT
In order to have the benefits of HIIT, it is important that the person respects the rest and activity times and performs the activity at least twice a week. The main benefits of this type of activity are:
- Increased metabolism;
- Favoring the fat burning process, decreasing the percentage of body fat;
- Improvement of physical conditioning;
- Improvement of 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 rest for the same time, which can be passive, that is, stopped, or active, in which the same exercise movement is performed but at a lower intensity.
HIIT exercises should be done under the guidance of a physical education professional, as it is important that it be done at the appropriate heart rate, which is between 80 to 90% of the maximum rate, as this way the body needs to capture more oxygen to perform the activity , which results in increased metabolism. Despite being more used in aerobic training, mainly 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 the crossfit, because the exercises are performed in 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
Despite being practiced mainly in gyms, HIIT can also be performed at home, provided it is properly guided by a physical education professional, as this way it is possible to reduce the risk of injuries.
At home, it is interesting to perform exercises that are performed with the weight of the body, such as squats, burpee, jumping jacks and running on site, for example. In order to obtain the benefits, it is important that the exercise is performed in high intensity and the activity and rest time are respected. Thus, some of the exercises that can be performed are:
1. Squat
The squat is a simple exercise that can be performed easily at home in high intensity. To do the squat correctly, you need to position your feet facing forward, shoulder width 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 repetitions in 30 seconds, for example. Then, you should rest for the same time and repeat the exercise, trying to do the same amount of squats as before.
2. Burpee
The burpee is also a simple exercise that can be performed at home without the use of 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 do it for about 30 seconds to 1 minute, rest the same time and repeat again the exercise.
Thus, to do the exercise, the person must stand and then lower the body to the floor, resting their hands on the floor and throwing their feet back. Then, the person should stay in the plank position and lift off the floor, making a small jump and stretching their arms upwards. It is important that this exercise is performed quickly and continuously, but without losing the quality of the movement.
3. Jumping Jack
This exercise, also known as jumping jacks, helps to increase the heart rate, being a great exercise for HIIT. To perform the jumping jacks, the person must stand with his legs closed and his hands against his thigh and then open and close his legs at the same time that his arms are raised above his head and return to the starting position. To make this movement, the person must make a little jump.
4. Running on the spot with knee lift
Running on the spot can replace running outdoors or on the treadmill when you can't leave the house. To do this type of running, you just have to stand in one place and perform the movements of a run, but without any displacement. In addition, it is important to raise the knees, as this way there is greater intensification of exercise, increased heart rate, increased oxygen uptake and accelerated metabolism.
This exercise must be performed for 30 seconds to 1 minute, always maintaining the same rhythm, and then one must rest for the same period and, then, perform the movement again.