With the HIIT we can obtain the same results as with the cardio of long duration per dedicated 10 to 15 minutes en vez de necesitar 45. An effective method such as sedentary persons as with active persons and acostumbradas to train. If you are looking for grass cover in a little while, we can use it in your routine.
In HIIT interval training, intervals of time are short for high intensity (maximum we can) with others in which we achieve descents that can be active or not. This implies that, depending on the type of training that we are achieving, the descent lo haremos descending full or, on the contrary, making a more light exercise as caminar.
If you take durations that last, in total, one 10-15 minutes (although we can do up to 20-45 minutes) but the ones that require all the time. Especially during periods of high intensity, in which we will increase the 80-90% of our cardiac rhythm.
Ya seamos principiantes, lo hagamos en el gimnasio, en la calle practicando running o en casa, it is important to start small and small. It is recommended that, in principle, the hours of intense activity are especially short and then we will increase them. Another good option would be to use the Gibala method, which, to reduce the intensity, is valid for all audiences.
HIIT training examples
Inside HIIT training we have different types. We can do intervals of sprint race, in belt or in bicycle, but there are other options such as circuits with the corporate weight, with kettlebells or training types.
Bowflex SelectTech Kettlebell 3.5-18 kg, unisex adult, negro / rojo, Taglia Unica
This method is super easy and simple tenemos que trabajar durante 20 segundos y descansar durante diez. Normally, the trainings last only a few minutes so that a total of one of those exercises is done.
If we choose to train with the corporate weight, it will be effective and will be practically any combination of owners in which we work for 30 seconds and descend 10.
A very good example is the 7 minute training. Consist, basically, in making 30 second work series with 10 descents of the following characteristics with which lograms work the complete body:
- Shear jumps
- Isometric sentadilla against the parade
- Flexion
- Abdominal support
- Step-up on the chair
- Sentadilla
- Triceps backgrounds
- Abdominal board
- Correct the site
- Desplants
- Flexion with rotation
- Lateral plancha.
Nothing to do HIIT a diario
The HIIT is not a training type that debates a diary. It is fundamental because of high intensity training provocan mucha fatiga a level nervioso muscular.
Para que la fatiga geen see demasiado alta y geen termine limitándote, combine high intensity slides with descent slides. It is passive, active activity, low intensity training. And above all, considering that although this method can help, it is not necessarily the best option to lose weight.
Photos | @adidaswomen