Good morning, as we showed you last week a little bit of it, today I want to introduce the HIIT, high intensity interval training, or to put it in Spanish, high intensity interval training. This type of training is already well known for the coaches, but not so much for the users, so today I so want to present.
HIIT, is a method of training that combines different intensities of work, leading to the heart rate (HR) to high intensities as it could be 90% and let it drop to intensities of comfort as 50% – 60% then on several occasions.
It is scientifically proved that this methodology has great benefits with respect to other types of workouts more conventional, such as the aerobic, but be careful!, not everyone is qualified to perform a HIIT high intensity, such as all training takes its progression. The benefits include:
- Improves aerobic and anaerobic capacity
- Helps cardiovascular health, VO2
- It regulates blood pressure
- Increases sensitivity to insulin
- Improves cholesterol
- Aid to weight loss, decreasing fat and increased muscle mass
ACSM, 2014 (@acsmnews)
Workouts can be very different, with intensities very variants even with different times. It will always have in mind what intensities want to work and what is our goal to make good planning. Yes, we want to work at high intensities, the working time will be short, as well as training time, while if we not raise the Fc large percentages we can perform more time working both in series and in the general training. Let us take an example:
Yes we work 85% Fc, will carry out a series of 15 to 20 seconds, and rest at least while working 15 to 20 seconds or more depending on the subject. Performing a session of no more than 20/30 min. But if we go up to the Fc as a 70% lower intensities, we can rise to 30/45 seconds of work and equal or less rest, that we will recover faster, coming to make sessions of 45 min.
At the same time can work to focus the meeting on the aerobic exercise (run, bike, swim…), or strength exercises (squats, strides, abdominal, push-ups, pull-ups…). To end and leave everything clearer and you could experience this method, we leave a standard session:
6 exercises: funds (1), squat (2), mobile iron (3), strides (4), (5) triceps and abdomen (6).
We performed for 20 second the largest number of possible repetitions and rest another 20 seconds. Repeat each exercise 3 times and go to the next. Remember to perform a warm up for 5 minutes and stretching at the end of the session.
Thanks So Much.