Table of Contents
what is the HIIT workout best for burn fat?
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HIIT is an acronym for High-Intensity interval Training
what does HIIT stands for,
H- High
I-Intensity
I-Interval
T-Training
Basic principles of HIT
* hard – as much as possible, without disturbing the form of exercise
* short – 1-3 series of basic exercises per workout, within an hour or less
* with long breaks – no more than three times a week, often twice or once.
* safe – with such hard training, safety comes first
Repetitions should be performed in a controlled manner so that the muscles are exposed to a continuous tension. Some believe that the concentric phase of the movement should last 2 seconds, others hang up to 20 seconds. The emphasis is on the quality of the exercise to the point of muscle failure and not on the duration. Usually, only one series is performed per exercise, since the authors of this concept believe that it is sufficient to stimulate muscle growth if performed correctly the second series will be impossible to perform.
1. High-intensity interval training
Intensity can be defined as the “percentage of current ability”, ie the degree of effort, ie the stress to which the muscle is exposed at a given moment. Proponents of HIT believe that the intensity defined in this way is the most important factor in the training process. The higher the intensity, the higher the adaptive response of the body. A high level of intensity is characterized by performing the exercise until the positive muscle failure, ie the moment when no additional repetitions can be performed. Exercise at a level less than the maximum, in this case, will result in little or no progress.
2. Double progression
To increase muscle mass and strength, they must be exposed to progressively strenuous work. They must be burdened with a load that systematically increases during the training process. Each time you exercise, you should try to increase either the weight with which you exercise or the number of repetitions compared to the previous workout. This is called HIT the technique of double weight progression and repetition. In this way, the muscles are constantly forced to adapt to the imposed conditions (stress).
Each time the maximum number of repetitions is reached, the weight with which you exercise should be increased. Progression may or may not be great. The goal is to always use a weight that is demanding in terms of muscle load. The load should be increased gradually and moderately. One of the biggest mistakes is increasing the load too fast and too much.
3. Series number
For a muscle to grow, it must be overloaded. It does not matter whether this is achieved in one series or with more than one, the muscles must reach the desired level of exhaustion.
Numerous studies show that there are no significant differences in the results achieved with a different number of sets, as long as it is trained with appropriate intensity. But it should be borne in mind that each additional series, as is the case in classical training increases the pressure on the body’s ability to adapt and recover for the next training and that is why HIT is very popular with professional athletes.
4. Muscle failure
You should choose the weight that allows you to achieve muscle failure within the desired number of repetitions 5-20, depending on the part of the body that is exercised. If muscle failure occurs earlier, it means that the load with which it is too large should be reduced, and if it does not occur after the last repetition, it should be increased the next time. If you are just starting HIT workouts you will need a few workouts to find adequate weight.
It should be borne in mind that the key factor is not the number of repetitions – but the time. Exercise should last from 48-72 seconds. Adjust the number of repetitions to the speed at which you perform the exercise so that it fits into these time limits. On average it should be 2 sec for the negative phase and 4 sec for the positive phase. Usually, this means 8-12 reps.
The most common mistake, especially for beginners, is to distort the form of the exercise. Repetitions should be performed consciously and in a controlled manner.
5. Full radius of motion
The movement should cover the largest possible radius that allows safety – from the initial position of full stretched muscles to the final, complete contraction of the muscles. Exercise through a full radius increases the flexibility of the body. A full radius guarantees that the whole muscle is exercised and not just its parts.
6. Training length
It is counterproductive to spend more than an hour in the gym because the probability of overexertion and increased secretion of the catabolic hormone cortisol increases.
7. Priorities
When choosing exercises, the emphasis should be on large muscle groups (legs, back …) First, exercises for the lower part of the body are done for the leg muscles because they are the most demanding. Exercises such as squats are the most difficult and demanding but also the most productive, they activate several muscle groups at once, so energy expenditure is increased. Exercises for the arms should be avoided before exercises for the upper torso because the arms are the weakest link in the chain and assist in performing the exercises in 90% of cases.
8. Things not to do
When it comes to HIT, exercises are not divided into muscle groups by days, but the whole body is exercised in one workout with one exercise and a series per muscle group until canceled, starting from the largest muscle group to the smallest.
9. Periodic breaks
From time to time, take breaks of a few days to allow the body to fully recover from the strenuous workouts that HIT imposes.
10. What a hit workout actually looks like
Before starting the exercise, you should warm up well, which can be achieved with stretching exercises or light running within a few minutes, and only then should you start training?
1. squats or leg
push-
ups
on the machine 2. overhead push-ups 3. push-ups 4. bend press
5. two-handed or one-handed weightlifting
8. leaf
exercise 9. abdominal muscle exercise
Work only one series until cancellation with breaks of no more than 1-2 minutes between exercises, work properly and in a controlled manner, the essence is to hit the whole body after training and to concentrate on large muscle groups because a large number of exercises for small muscle groups assists when performing exercises for large muscle groups. Advanced exercisers throw out exercises for the arm muscles because these muscles are hit enough when assisting for the back and chest muscles so that is enough for them to grow.
Second variant:
1. squats – 15-20 reps
2. pul-over -10-15 reps
3. standing thrust above the head 10-15 reps
4. bends -20-30 reps
5. collapse – 12-15 reps
6. settling shoulders -15-20 reps
7. deadlift 15-20 reps