Although it is recommended for all people there is a small percentage who are not advised to carry out this training
The acronym HIIT refers to training with low and high intensity intervals, one of the routines that are getting more and more adept. The reason? These are fast and very intense exercises with which to burn fat and strengthen muscles in a short time and like no other training. “The user can recover between efforts, which often does not happen in traditional cardio, where the pulsations are very high for a long time.” Says Daniel Sánchez Sáez, coach of healthy habits.
How to get started in HIIT
The key is to feel like discovering a new discipline and, although an exercise like this has not been done previously, the HIIT does not require a prior basis, but it does have a lot of motivation and knowledge so as not to cause injuries or fatigue. «In an HIIT, the intensity intervals cover 80% and 100% of the maximum heart rate. If you start, it is best to choose 80% intensities so as not to force the machine too much, check that high intensity is well tolerated. Start between 10 and 20 minutes, never again, ”says Daniel Sánchez Sáez. «HIIT has a great impact at the neuro-muscular level. This means that it is important to give the body time to recover homeostasis, the return to normal, ”he says.
What exercises are included in this training? Anyone that involves the cardiovascular and musculoskeletal system. «If you don’t want to injure yourself, you have to choose exercises that are good for you and you have techniques, and always warm up before carrying it out. For example, if you are not good at flexing, it would be absurd to choose it within the HIIT because you will not use the intensity that training requires. You can choose exercises with self-loads (the body weight itself) such as squats, jumping jacks, burpees, climbers … », says the coach. However, if these exercises are not good for you, there is another aspect that can also be explored: «Cardiovascular exercises such as the exercise bike, running on site or swimming. Speed is crucial to make a HIIT in conditions. It is better not to use external loads since the risk of injury would be high, ”says Sánchez Sáez.
Who does and who should not do HIIT
The good thing about HIIT is that it has so many possibilities to choose exercises, intervals, intensities, breaks etc. that virtually anyone could do it. But there is a small percentage who are not advised to carry out this training. «People who have bad feelings with high intensity should not do HIIT. Older people with cardiovascular risk should take special care with this type of training, ”advises the coach of Entrena Salud.
Benefits of practicing HIIT
- Accelerates metabolism (favors a higher caloric expenditure at rest)
- Loss of fat
- Improvement of endurance and cardiovascular power
- Improves basic health parameters (blood glucose, blood pressure)
- Improvement of body composition
- Strength gains
- Prevents and treats cognitive diseases such as anxiety and / or depression
- It helps improve rest
- Improve self-esteem
It is not compatible with a hypocaloric diet
Not recommended for people with heart or cardiovascular disease
People with joint problems are not advised
Exercise Fitness Fitness Sports Training (well-being)