Speaking of exercise choice, one mistake Tamir sees a lot is people trying to go all-out on moves when they don’t have the form down. (If you’re looking for some workout ideas, you can try this HIIT leg workout or a full-body HIIT kettlebell routine.) What are some mistakes or safety issues to avoid? Just make sure you choose exercises that allow you to be explosive, says Tamir-think push-ups, squats, or kettle-bell swings, rather than moves like bench press or lat pull-downs. HIIT routines that involve bodyweight work or added weight, such as kettlebells, medicine balls, or dumbbells, will work your muscles while spiking your heart rate, fitness expert and celebrity trainer Rob Sulaver tells SELF. You’re probably most familiar with HIIT as a cardio workout, and it’s true that it does lend itself well to cardio-based sprints, whether you’re running, on a bike, or on a rower.īut you can use HIIT in strength-based workouts too. This also makes it a convenient form of exercise for those who are short on time. With longer work intervals-even if they aren’t at your max work-you’ll still get some good cardiovascular benefits, as well as improvements in strength and muscle endurance, Tamir says.īecause HIIT spikes your heart rate during those hard efforts, it can also help contribute to weight loss (if that’s your goal), since you’ll be burning more calories per minute than you would with lower-intensity work, says Tamir. While true HIIT might look a little different from the HIIT you’re used to doing, you’ll still reap many similar benefits from that modified HIIT. There are other benefits too, including increases in VO2 max (how much oxygen you can use during exercise) and improvements in insulin sensitivity (how responsive your cells are to insulin), blood pressure, and cardiovascular function, according to a 2017 review published in the journal Sports Medicine. “With true HIIT, you’ll maximize your explosive performance and speed.” The benefits of true HIIT are performance-based, especially for those looking to improve at a certain sport: “It’s really for athletes,” says Tamir. “Work intervals during a HIIT session should be at near maximum (e.g. “The rest periods are needed to prep the body and enable it to truly perform at its max during the high-intensity spurts,” she adds.Īs for how to determine whether you’re working at that near-max level? To help gauge whether you’re working hard enough, fitness pros use a rate of perceived exertion (RPE) scale that describes effort levels on a spectrum of 1 to 10, with 10 being an all-out, giving-it-everything-you-didn’t-think-you-had level of intensity. Recovering before the next interval is essential: Forcing your body to repeatedly acclimate between two very different states provides excellent cardio conditioning, Franci Cohen, M.S., personal trainer and exercise physiologist, tells SELF. (This is different from what many people call HIIT, where their work periods are way longer and rest periods much shorter, meaning they can’t go as all-out.) So if you were doing 20-second sprints, you’d rest for 40 seconds to one minute before beginning your next interval. Then you’d give yourself ample recovery time, usually at about a 2:1 or 3:1 ratio of rest to work. In fact, in true HIIT, you’d likely limit your work intervals to about 20 seconds, he says. This provides an immediate supply of energy, but the amount is very limited-which means the length of time you can sustain that max effort is quite short, says Tamir. When your body is going all-out during true HIIT, it relies on your anaerobic pathways (breaking down glucose without oxygen) to produce the energy it needs to fuel you.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |