HIIT (High Intensity Interval Training), or what is the difference: training at high intensity intervals is a type of erection that can help you get a great amount of calories in a certain amount of time when you are fit celebrities as Sofia Richie, Lara Álvarez or Kylie Jenner. Between its benefits finds that it is a very useful method, especially for those who have a long time to train. Without embarrassment, it requires that the intensity of the efforts is really high and can not be high for all. If so, if you do well in your routine it is possible to benefit from all the sales that are offered in, as well as to help you prepare with the experts of Vitonica a series of tips that will help you make it right.
What is the HIIT
In HIIT training, intervals range from time to time during high intensity (maximum we can) with others in the realized descents that can be active no. 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.
How to make HIIT training
If you take durations that last, in total, one 10-15 minutes (although we can do up to 20-45 minutes) but those that require it all. Especially during periods of high intensity, in which we will increase the 80-90% of our cardiac rhythm.
When we are principals, the hagamos in the gymnasium, in the practicing room running at home, it is important to start small and small. It is recommended in these cases that the intense activity times are especially short and then we will increase them.
What type of HIIT elijo
There is no such thing as making HIIT very distinct. Siendo así, is it possible for the sea much more gemaklik choose those methods that do not have an impact because an intensity specifically elevated can imply that significantly increases the risk of injury.
The SIT (interval training and sprint training) allows make free form y, desde luego, can be effective. If you have a static bicycle or a strydtoue tampoco debarías descartarlas.
Unas battle ropes allow hacer HIIT centering the training in the superior train, because no suele is the habitual and that its embargo can come very well to the time limit to the poor accumulated in the piernas.
The importance of the descans
In this method, it is recommended that the descents between series are relatively short per, if ten times long, puede interesarte alargarlos algo más de lo habits. It should be noted that, if descans are very small, it will cost much that the intensity is actually elevated and this is the most relevant factor to be able to benefit from this method.
It is recommended to have a ratio of ownership and descent between 1: 2 and 1: 4, but, as we can see, no dudes can descend more in case of need. Además, not only import the time of descent so that it is also important in the way it behaves.
If you have sprint intervals and are quiet on the site, or if you are pedaling the bike and pedal days, you will recover more space and you will have to spend more time on the work interval you have an active break.
Nothing to do HIIT a diario
The HIIT is not a training type that debates a diary. This is because of the high intensity of the training, it can cause a lot of fatigue and nervousness.
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.
Please note with the HIIT
To meet, the companions of Vitonica te han dejado un propoesta que te servira para llevar a cabo tour first HIIT training in static bicycles. Only that it is only an example and that it is not adapted to your particular needs.
Series 1
Lost effort: 8/10
Time: 15 minutes
DESCANSO – 1
2/10
45 “
EJERCICIO – 2
Lost effort: 8/10
Time: 15 “
DESCANSO – 2
Lost effort: 2/10
Time: 45 “
EJERCICIO – 3
Lost effort: 9/10
time: 15 “
DESCANSO – 3
Lost effort: 3/10
Time: 45 “
EJERCICIO – 4
Lost effort: 9/10
Time: 15 “
DESCANSO – 4
Lost effort: 3/10
Time: 45 “
EJERCICIO – 5
Lost effort: 8/10
Time: 15 “
DESCANSO – 5
Lost effort: 2/10
Time: 45 “
EJERCICIO – 6
Lost effort: 9/10
Time: 15 “
DESCANSO – 6
Lost effort: 1/10 or 2/10
Time: 45 “
Photos | @puma, @bellahadid