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HIIT: training burns ideal fat

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 Cardio is the pet peeve of many men. Cycling, running, walking, boredom can be fast, and enjoys it too slowly. If you find yourself in this description, HIIT is for you.


What is HIIT?

HIIT is a high-intensity interval cardio training. Acronym of High-Intensity Interval Training, it consists of alternating short but intense efforts interspersed with very short recovery times. Versatile, the practice of HIIT can be adapted to different sports activities such as running, cycling, weight training, etc.

HIIT training burns ideal fat


In recent years, sports, blogs, and magazines have not been dry of praise for this training. And for good reason, HIIT has many advantages and allows athletes to get results quickly and be able to train anywhere, without equipment and even with a busy schedule for7 minutes 3 times a week can be enough.


The organization of this training is quite simple and is based on an effort/recovery ratio of 1:2. A minute of intense effort where everything is given is followed by 30 seconds of rest. Activated and pauses follow one another for a defined time (rarely more than 30 minutes).


Why is HIIT most effective?

HIIT is effective since it leads to an increase in metabolism during exercise and more than 24 hours after allowing a greater consumption of calories. It also promotes better insulin sensitivity, fat oxidation in muscles, and the production of growth hormone and catecholamine.


7 good reasons to get into HIIT

HIIT is practiced without equipment.

Advantage number 1 of High-Intensity Interval Training: it does not require any equipment! Indeed, HIIT is practiced at bodyweight and can be performed anywhere thanks to exercises combining cardio and bodybuilding. This type of training can therefore be carried out on holiday, during a professional trip, in confinement, etc.


It has lasting effects.

One of the big strengths of HITT is the so-called after-burn effect. A HITT session consumes 2 to 3 times more calories than an ordinary cardio training session, but its effect persists. After a high-intensity workout, the body continues to burn calories for 24 hours and even more. The reason is simple, subject to an intense effect, muscles lacking oxygen will degrade carbohydrates that they are no longer able to use properly. They then transform them into lactic acid and eject them into the bloodstream in order to feed the body.


HIIT takes only a short time.

Another advantage of high-intensity training is that it does not require much time. The practice of HIIT varies between 7 and 30 minutes and allows to have results equivalent to 2 hours of running. The excuse of lack of time is therefore no longer valid. It is easy to fit into any agenda.


It improves respiratory abilities.

Like any cardio activity, HIIT helps to strengthen one's cardiac and respiratory abilities. A high-intensity session, however, allows you to go a little further. By entering the anaerobic zone, by being out of breath, the improvement of cardiovascular health is faster than with aerobic work. High-Intensity Interval Training, therefore, makes it possible to be more enduring and in better physical condition.


HIIT helps you lose weight.

If HIIT is so successful, it is because it can burn a lot of calories in a short time. A high-intensity training, then allows you to quickly lose weight, and lose belly, sometimes even without changing your diet. However, for more qualitative results and not to traumatize your body or risk injuries, it is still advisable to adopt a diet adapted to sports practice.


It helps to tone its silhouette.

The HIIT also helps to tone its silhouette. As it allows you to lose weight while maintaining muscle mass, it will refine the silhouette while strengthening the muscles. In addition, as HIIT programs are designed to intensely solicit muscle fibers, the body tone deeply as a whole.

The practice of HIIT boosts metabolism.

The human body has a fabulous capacity for adaptation. The regular practice of HIIT allows, as the practice progresses, to significantly modify cellular functioning. A change in metabolism then takes place, resulting in greater consumption of calories during exercise but also at rest.


The method to practice HIIT

The method is based on high-intensity interval training consisting of acceleration and deceleration phases, all guided by a sports coach ideally. Concretely, the training is done with high intensity fractional: 20 seconds of work, 10 seconds of recovery for about twenty minutes.


The session format is short and very dynamic: raising the heart rate as much as possible on intense efforts and then actively recover on the deceleration phase. Be careful, do not stop completely on this phase, but slow down and stay in active recovery. By working in this way, you will ask your body to come quickly to draw on its reserves, and this with a minimum of time.


Who is HIIT for?

Some athletes practice HIIT to exceed their limits and seek physical and mental performance. Other many HIIT practitioners, are looking to lose weight, lose weight, especially lose fat. This method is aimed at people in a hurry, anxious to improve their state of health and physical condition, but who do not have much time to give to the sport. People who want to lose weight and increase their basal metabolism quickly.


Some precautions to start the HIIT.

Be careful, however, not everyone can practice. You have to have a little basic physical condition anyway, and above all, have the agreement of your doctor. This sport is not recommended for people suffering from a cardiac pathology. At startup, it is better to be used to physical exertion and have some cardio workouts behind you if you really want to progress and benefit from it, safely. So prepare yourself beforehand, by practicing running, cycling, or "classic" fitness a few weeks before starting HIIT, especially if you resume the sport after a period of stoppage.


How to practice HIIT?

The necessary equipment.


The only minimum hardware you need is a suitable outfit a timer. A jump rope or one of the Kettlebells will be good accessories to acquire quickly.

For interval repetitions, everything is possible:

race;

swimming;

bicycle;

mounted on power;

Rower.

Practice HIIT outdoors.

It is thus possible to practice it outdoors by running, or pedaling, or indoors, at home. You will then do, for example, with a series of rapid knee climbs, jump rope, or jumping jacks.


Practice the HIIT indoors.

Indoors too, it is possible to train on any classic cardio machine: elliptical, mat, rower, etc. It is advisable not to do more than 3 sessions per week, and rather supplement with muscle-building workouts and more conventional cardio workouts. This type of training being hyper-demanding, performing it more than three times a week would become harmful to your health.


Results thanks to HIIT

In one session, you expers a lot of energy, which makes it an interesting method for people who want to lose weight quickly. It is required a thorough concentration and a perfect technical realization, so it is an interesting method for athletes who want to improve their performance.


By soliciting the body in this way, you will tap into the fat reserves until 24 hours after the session. In the end, HIIT allows muscle gain, and fat loss, provided you adapt, in parallel, your diet. During these sessions where you will "give everything", you will also be able to get rid of your daily problems, and the notable advantage is that the effects are lasting since the basic metabolism increases and your body continues to work long after.


You will also quickly see an improvement in your breathing abilities: better breathing, better endurance. Finally, no excuse to get started if your health allows it because HIIT is aimed at even the most hurried among us because you can practice at home in 30 minutes.



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