HIIT
H.I.I.T. - High Intensity Interval Training
What is the essence of high intensity workouts?
High intensity workout refers to HIIT (High Intensity Interval Training)!
According to research HIIT (High Intensity Interval Training) increases the resting metabolic rate of organisms. This is due to the fact that our body’s demand for oxygen consumption increases after training – in the case of HIIT workouts it increases so significantly that metabolism continues to work intensively for 24 - 36 hours after the training. In addition to this, it also increases our ability to consume oxygen significantly more than low intensity, monotonous, aerobic workouts.
Since HIIT is a very intensive and hard training, the body is exposed to a very significant load.
The method and impact of the interval based training method:
It is a general feature of workouts of this kind, that loading and regeneration phases follow each other alternatively in such a manner that the duration of the regeneration phase is never sufficient for the sportsman to regenerate himself from the fatigue of the loading phase.
The essence of hard training is the following: workout series have to be carried out until you are unable to properly continue. Researchers have found that only training done with 100% intensity will achieve the desired result by providing impulses to the muscles that triggers their growth and development. Only workout series of this kind – that involve all muscle types - will stimulate muscle development. High level intensity, in practice, means a series of exercises that work the muscles until their positive collapse. This corresponds to 100% intensity.
Since HIIT is a short period training, you may ask “what is its advantage?”
In addition to improving lactic acid tolerance it is also an advantage that HIIT training is a more playful and more enjoyable alternative to boring, long, monotonous workouts. Moreover, the body gets smaller oxidative stress, and thus less free-radicals are created. It improves insulin sensitivity; the cells will more easily absorb the nutrients. Stronger efforts primarily engage the fast muscle-fibres, therefore the “threat of losing muscles” does not exist compared to many continuous workouts in which only the slow fibres practically work and which will result in the loss of muscle mass.
Several studies have also proven that the HIIT method facilitates the losing of fat better than the traditional, low-intensity, cardio workouts. All this may be explained by hormonal changes: the higher lactic acid level increases the emission of growth hormones; thus the testosterone-cortisol ratio will improve. The additional calories that are burnt during the hours that follow the workout and the increased energy demand of the growing muscle mass also contribute to the result. The growth hormone, which many people call simply “youth hormone”, decelerates the inevitable aging processes.
The essence of the workout: the stimulation of the metabolic processes is active not only during the workout but the metabolic processes operates even after the workout during the regeneration phase.
“Fill your body” HIITInn Training
Results can be very different individually. We cannot guarantee the above results for everybody, as results are dependent on eating habits, health condition, and fitness levels. Before you start exercising ask for your GP’s advice.