The most effective workouts: what you need to know about HIIT right now
In recent years, high-intensity interval training , also known as HIIT (High-Intensity Interval Training), is particularly popular among fitness and fitness adolescents. Still – they can reduce the time spent on physical activity, without losing quality. Plus, they can be practiced in the format of a vorouth: that is, without a subscription to a fitness club, but directly in your yard.
According to a global survey conducted by the ACSM’s Health & Fitness Journal, in 2018, intense training takes the first place among sports trends . But although their advantages are really impressive, people often make mistakes when they start, so a number of health risks are increasing. Below is what you should keep in mind before you begin to train.
If you have been doing pilates or yoga for a long time (another option is not doing at all), then do not rush into intense training with your head. “If you drastically change the type of training, it can increase the risks associated with injuries and muscle pain.
The recommendations of scientists in summary are as follows: as soon as you can run for 30 minutes at a moderate speed, you will be ready for interval training with high intensity.
Do not forget about carbohydrates and water
On the other hand, some experts said that HIIT is the same training that can be very difficult without the energy received from carbohydrates. Despite the fact that sports dieticians basically recommend placing a bet on protein, which is necessary for muscle strength, carbohydrates will be important to you. But, of course, carbohydrates are correct. An excellent choice, for example, will be a banana, which, according to research , works in terms of energy potential (and recovery) is not worse than sports drinks.
Listen to your body
It’s important to do it all the time, but especially when you just started exercising this way. Laura Miranda, a physiotherapist and trainer, tells the Medical Daily that this is also one of the main causes of serious injuries that amateur athletes receive. “The problem is that the nature of intensive interval training can not allow a person to slow down even when he feels very tired,” she explains. The expert recalls that continuing the training in the same rhythm or, especially, increasing the load here leads to a decrease in concentration and, as a consequence, an increased risk of injury .
What is the meaning of HIIT training? In order to get as much advantage from fins as possible, spending less time on the lesson. Remember this before you get together in an interval and intensively engage in three hours a day six days a week. Most likely, in the long run it will do you more harm than good. “When you train intensively, you put your body in a” fight or flight “mode , which is included in us naturally in extreme situations. This, in turn, increases the level of stress hormones in the body. Well, and what is thrown down by a regular stressful overload, you sure know . So, focus on 1-3 lessons per week, depending on the level and possibilities, and you will be happy.