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High intensity training or, as it is better known, HIIT training (High intensity training) is a type of short-term job in which it is intended exercise anaerobic endurance interspersed with intense and short periods of work with breaks and short breaks.
The total activity time can vary from 4 to 30 minutes. Along with the final warm-up and stretching, it could take up to an hour.
Lately he has become very famous in the community fitness for its many benefits. Among them we can highlight:
- Cardiovascular improvement.
- Greater impact on aerobic capacity.
- Increased use of post-exercise fats (burning calories can continue to be active up to 24 hours after each workout).
- Adaptations to the force-resistance level.
- Helps maintain cholesterol and insulin levels.
Routine Tabata
There are many types of HIIT training. In this article we will develop one of the most famous, Tábata, in which 8 series are performed, each of 20 seconds of very intense work with 10 seconds of rest. The activity time is 4 minutes, and the sensations at the end should be muscle depletion with oxygen deficiency.
Here is an example of a four-exercise Tábata workout for which no material is required:
- Jumping: Static running raising the knees to hip height.
- Scaler: Board position bringing the knees to the chest alternating.
- Jumping Jack: coordinated exercise of opening and closing the arms and legs at the same time at high speed.
- Modified burpee: jump by raising your arms, falling into a squat position, extending both legs at the same time back, raising them again and getting up (starting again).
In this way, a series of 20 seconds of Jumping and 10 seconds of rest would be done; 20 “for Climber and 10” for rest; 20 “Jumping Jack and 10” Rest; and 20 ”of Burpees and 10” rest. After this last break, the four exercises would be repeated following the same instructions.
It cools and stretches
Remember that this type of training should run at high intensity and should only be repeated two to three times a week (depending on fitness) with 48 or 72 hours of rest between sessions, due to the oversaturation that occurs in the muscles worked.
* Iván Morales Martín is the founder of the blessed agujeta.