Exercise stimulates chemicals that generate feelings of happiness and relaxation, decreasing anxiety. It can even boost your self-confidence and self-esteem as you achieve your stamina and strength goals with each workout and, as a side effect, notice a better physical appearance.
This time we will talk about a special type of training: high-intensity interval training. HIIT comes from the acronym in English for High-Intensity Interval Training since, as its name suggests, it combines short intervals of exercises at maximum intensity with short periods of rest or exercises at low intensity.
High-intensity training is based on doing the most physical work possible in the shortest time, thus maximizing the benefits of training. One of the advantages of this training is that it does not usually require a lot of equipment and can be done practically anywhere.
Another advantage is the little time it takes to do a complete routine. This training became famous among people who have very little time to train, but at the same time are looking for results such as ****loss of fat. This is one of the most popular benefits among HIIT practitioners, as fat oxidation increases during high-intensity activity.
Some studies suggest that this energy expenditure is maintained for several hours, sometimes even a whole day after exercise. This happens because the amount of oxygen we consume during the HIIT routine is less than the body demands. The body runs on oxygen, and when we don’t give it the amount it needs (such as during HIIT training), there is a deficit that we inevitably have to replenish.
This is known as “oxygen debt.” In the recovery period, the body will pay this oxygen debt, consuming more than it would normally need at rest to reach the levels it normally operates. This produces a higher calorie expenditure than what usually occurs at rest, and it is normal to refer to it as a “metabolism accelerator.”
Another of the benefits of using this supplement redweiler pre workout before training is the hormonal response that occurs with this training since it generates greater production of growth hormone during sleep (it is the hormone that we want to stimulate so that there is muscle growth and fat oxidation ).
It also improves insulin sensitivity in the body, helping to regulate blood glucose levels and oxygenates the entire body, thus improving circulation, filling you with energy, and helping with mental agility.
If you have not trained for a while or are just starting, start with another type of training. Due to its high intensity, this type of exercise causes negative sensations that cause little adherence to training in sedentary people and even in those who perform other types of exercise, such as stretching, which is why tolerance to fatigue and willingness to make an effort is essential.
A HIIT session must consist of a good warm-up to avoid injuries. They are usually done with the body’s load itself, and for that very reason, they can be done anywhere.
An example of a HIIT-type exercise would be to perform the maximum number of burpees (a type of movement that involves the whole body) for 30 seconds, rest for 10 seconds and continue the same dynamic ** until completing a total of 10 series. You can also run at maximum speed for half a minute and rest for 45 seconds until you complete 15 series.
Finally, before starting a HIIT program, it is advisable to visit the doctor so that he can do a general examination and confirm that we can do this type of high-intensity activity. People with heart problems should refrain from doing them, as well as sedentary diabetic patients and people with respiratory problems.