Besides eating right, exercise is an extremely important thing for everyone to achieve their weight loss goals. Among the popular training methods, HIIT Workouts is currently being spread by many brothers and sisters that can help reduce body fat in a very short time. So what exactly is HIIT? Why did you take them? Let’s find out together.
1. What is HIIT?
HIIT is an acronym for High-Intensity Interval Training, also known as Advanced Cardio Exercises (Cardio HIIT). The exercises of the HIIT method are designed for the practitioner to work at a fast, vigorous-intensity to promote the entire cardiovascular system to work at full capacity.
Typically, a HIIT series of exercises lasts about 10-20 minutes, including a recovery phase, in which there will be periods of fast, intense 30-60 seconds where you need to force yourself to exercise with all your strength. force.
2. The effect of doing HIIT
Strengthen resistance, save training time
In 2011, a study for 6-8 weeks showed that HIIT workouts training increased endurance and strength by 2 times compared to other types of pure endurance training. What’s more, HIIT doesn’t take up much time, so doing exactly 15 minutes of HIIT will be equivalent to spending 50-60 minutes doing regular cardio exercises.
When doing HIIT workouts, the human body will produce HGH hormone. This hormone HGH is responsible for stimulating the metabolism to take place in a powerful way to burn more calories.
Effectively reduce body fat
For regular exercises, the fat-burning process will take place while we exercise. However, for the HIIT method, the fat burning process still takes place after the exercise process from 24 to 48 hours .
This means that even when you sleep, work or play, the post-workout fat-burning effect continues, not interrupted. This is also the reason why many brothers and sisters love the way of doing HIIT workouts so much.
Helps keep your heart healthy
Cardio HIIT was proven in 2006 to significantly improve cardiovascular health. According to this study, a group of people who did HIIT exercises for 8 weeks was able to increase their cycling distance twice as much as those who followed traditional methods.
No need to use exercise aids
Many of you will question whether doing HIIT requires the same equipment as a gym. The answer is NO because HIIT can be applied in many ways. Basic exercises such as squats, push-ups, jump ropes, cycling, or even swimming… can all be transformed into HIIT.
Therefore, doing HIIT workouts at home during the complicated development of Covid 19 is a perfect choice for you to continue the process of losing fat and getting in shape. However, you can also use discount codes and coupons for training aids such as yoga mats to both save money and make your practice more effective and safer.
3. Remember to do HIIT for good results
Consider and assess whether your physical condition is suitable for applying HIIT exercise sequences.
Before starting the exercise, it is necessary to warm up carefully for 10-15 minutes to avoid unwanted injury. Should do Cardio exercises, jogging to warm up the body.
You should add energy at least 1 hour before exercise so that the body can absorb it slowly, do not eat too full, making the body heavy and full.
Applying a low-fat diet menu, limiting fast food for HIIT workouts to promote its full effect. On exercise days, you need to add at least 2.5 – 3 liters of water. You can refer to more weight loss foods to add to your menu.
Use a stopwatch to be able to control your heart rate and time.
4. The right interval when doing HIIT
As mentioned in the definition, during HIIT training, there will be 2 main training intervals that we need to keep in mind, that is, fast (or extremely heavy) and slow (or very short rest) for the body to recover.
So the question here is how to practice fast, heavy and slow correctly? In fact, there is no standard definition because each person will have their own body, from which the time period for fast and slow training will be different.
According to a survey of some brothers and sisters at the gym, they often practice at a 1:3 ratio, that is, every 30 seconds of exercise at full capacity, 90 seconds of slow exercise. Some people just practice, they follow a 1:4 ratio, which means that every 20 seconds of full strength training, there will be 80 seconds of slow exercise for the body to recover a bit.
At this point, you already know what HIIT is and why you should practice it. In addition to exercise, diet and lifestyle also play an equally important role to achieve the goal of reducing excess fat and regaining shape. Use discount codes, coupons for food supplements to buy more economically but also help your body replenish energy.