HIIT is a type of intense workout, known to help you lose weight quickly; see an example of a series to do at home
HIIT (High intensity interval training or High Intensity Interval Training) is very famous all over the world because it promises rapid weight loss. And not only can it burn hundreds of calories throughout the day, but it can also be done at home, since it doesn’t depend on gym equipment.
At this point you might think it’s a long workout to get all these benefits, but that’s not true. “A 15 to 20 minute session alternating high and low intensity, but always as often as you can bear, burns as many calories as an hour of running”, explains nutritionist Dr. Marcella Garcez, director and professor of the Brazilian Association of Nutrology (ABRAN).
Virtually anyone can do HIIT, as long as it is discussed first with a doctor and physical education professional, to perform the exercises correctly and avoid injury. However, the intensity of the exercises will vary from person to person, as what is “high intensity” for a sedentary person will not be the same as for an athlete.
Below is a way to calculate the ideal intensity for you and an example of a series recommended by experts.
Calculation of training intensity
According to coach Leandro Twin, the ideal intensity for each person can be calculated using heart rate.
First you need to do the mathematical calculation of 220 beats per minute minus your age. So if you’re 40 years old, for example, it will be 180 beats per minute. So, you should be working more or less between 70% and 80% of this heart rate during training.
“This is a good area for us to explore fat burning and improved conditioning. So, any physical exercise that you can sustain at this pace, or a mix of exercises, is an excellent aerobic exercise,” explains Twin.
But how do you know how many beats per minute you are? Simply use your fingers to find the beats on your wrist and count how many occur in 30 seconds. Then multiply it by two.
By knowing your ideal intensity, you avoid problems during training. This is because exceeding 80% of your maximum heart rate can be dangerous for your health and cause discomfort.
HIIT series to do at home
Now, how about knowing a series of HIIT workouts that can be performed by any healthy person? See the advice of personal trainer Nara Prado:
- 10x Perdigueiros for each side: Start in the all-fours position with one arm straight and the opposite leg also straight. While performing, he inhales and exhales and changes sides.
- 10 rowing abs: Lie down with your back on the ground, leave your legs straight and your arms bent behind your head, then contract your abdomen leaving your legs bent, get up on your knees hugging them and then slowly return back.
- 10x pelvic lift: Lie on your back, bend your knees and keep your feet flat on the floor. Leave your arms extended at the sides of your body, contract your abdominal muscles and lift your coccyx, putting pressure on your buttocks and lower yourself slowly.
- 30″ low table: For better effectiveness of the plank, it is recommended to lie on your stomach and then rest your forearms on the floor. Keep your body aligned and lift your hips, keep your feet apart and stay in this position for 30 seconds.
At the end of this circuit, rest for a few minutes and repeat everything. Perform repetitions for 15 to 30 minutes, always respecting your limits. It’s also worth remembering that before HIIT you should always warm up with another low-intensity activity, such as walking or climbing stairs.
Source: Sports life
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
