HIIT Workout Combines Short, Intense Weight Loss Aerobics

A new type of workout has emerged as a great ally for those who want to lose weight and is getting higher in most gyms. Do you already know HIIT (High-Intensity Intermittent Training)?

Translated, the acronym stands for High Intensity Interval Training. This type of training is mainly based on studies that have shown that shorter but more intense aerobic sessions have been shown to be more efficient at burning fat (compared to low intensity and long duration sessions).

One study, for example, had 10 men and 10 women who trained 3 times a week, with one group doing high intensity, short duration aerobics (4 to 6 30-second shots), and the other group doing 30 to 30 shots. 60 minutes of traditional aerobics (running on treadmill at 65% of max VO2). After 6 weeks of training, it was shown that those who had done short high intensity sessions burned more fat.

Sounds good, doesn't it? Learn more about HIIT and find out if it can really help you achieve the results you want.

HIIT Principles

Most people have done HIIT with a combination of running and walking, but does this type of training apply to cycling, rope, swimming, aerobic dancing? Finally, the activity must be chosen according to the person's profile.

Also read: 10 exercises that help you lose belly

Rodrigo Fernandes, ProactionSports coach and owner of R2 Functional studio, explains that this type of training is simply a combination of very intense activity periods with mild stimulus periods. "The idea, basically, is to get your metabolism up and keep you burning calories throughout the day, unlike low-intensity aerobic training," he says.

How is HIIT made?

Fernandes explains that, in short, HIIT follows a line, but at the same time is quite dynamic, mainly due to the choice of exercises.

According to the coach, the person should basically follow the following guidelines:

Phase 1 (first and second week)

Start with a 1: 4 workout to rest ratio, doing a total training period of about 15 minutes. That is: do 15 seconds of high intensity exercise and 60 seconds of rest or low intensity exercise (such as walking, for example). Repeat this sequence until it totals about 15 minutes.

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Phase 2 (third and fourth week)

Follow the ratio to 1: 2 and do a total training period of about 17 minutes. That is, do 30 seconds of high intensity exercise and 60 seconds of rest or low intensity exercise. Repeat this sequence until it totals about 17 minutes.

Phase 3 (Thursday and Friday week)

The ratio is 1: 1. Total training time is approximately 18.5 minutes. Do 30 seconds of high intensity exercise and 30 seconds of rest or low intensity exercise. Repeat this sequence until it totals about 18.5 minutes.

Phase 4 (seventh and eighth week)

The ratio is 2: 1 and the total training time is about 20 minutes. Do 30 seconds of high intensity exercise and 15 seconds of rest or low intensity exercise. Repeat the sequence until it totals about 20 minutes.

However, Fernandes points out, this is adaptable for each person. Therefore, it is always very important to have the guidance of a professional in the area.

6 Benefits of HIIT Training

1. Burning fat. Fernandes points out that it is not possible to speak of HIIT without mentioning EPOC, which is another acronym for excessive post-exercise oxygen consumption. "With this training method, we burn more subcutaneous and also visceral fat from our body," he says.

2. Calorie expenditure. Fernandes explains that HIIT increases the body's ability to spend calories.

3. Time saving. Another benefit, according to Fernandes, is that with 15 to 20 minutes of training, the person gets more gain than staying 1 hour at the gym, ie saves time as well.

4. For everyone. HIIT can be done by all sorts of people because the idea is to improve gradually. At first, high intensity workouts may take less time, but over time, endurance increases and so does the level of training.

5. Affordable. This type of training can be done anywhere without the need for expensive equipment / environments. Just toggle, for example, running with walking outdoors.

6. Motivation. With results appearing faster and, above all, without requiring long training periods, the person is much more motivated with physical activities.

But while it offers many benefits and results in less time, it is no use thinking that HIIT is "easy". ? You will have to? Suffer? twice as much doing this training to have results, that is, nothing comes easy, without effort ?, comments Fernandes.

HIIT x common aerobic exercises

Studies comparing HIIT to constant continuous aerobic exercise have shown that HIIT is far more efficient when it comes to fat loss, although it lasts less time.

Does Fernandes explain that at HIIT, due to the intensity of the training, the body continues to use energy 24 hours a day? which is not the case with ordinary aerobic exercises.

In addition, the trainer adds, in low-intensity aerobic training, muscle loss occurs.

HIIT Training Examples

Fernandes points out that HIIT is performed with activities that require the individual to reach the maximum possible intensity in a metabolic way. There are protocols on the 4 minute bike from the main training part where the intensity is very high (Tabata method). Can we do bike, treadmill, transport, run or cycle outdoors? And for upper limbs there are great protocols with the naval rope. There are adaptations of HIIT with resistance exercises, but we can not see the same energy expenditure ?, says.

The coach cites as training examples:

• Bike: 30? of effort to 30? (1: 1) rest for 10 minutes.
• Naval rope: 15? of effort to 45? (1: 3) rest for 20 minutes.

In the videos below you can see other examples of HIIT training:

Contraindications

Fernandes says everyone can practice HIIT as long as they have a plan. Today there are already studies showing the benefits of HIIT for hypertensive people, for example. A good professional will know how to dose loads and prescribe the proper training for each person ?, explains.

Safety tips for trainers

Want to practice HIIT? Check out some important guidelines passed by Fernandes:

• There is a principle called biological individuality. What is intense for me may be light for you. So it is not interesting to go out copying workouts without the accompaniment of a good Physical Education professional ?, highlights.
• Because it provides very intense stimuli, it is important to always warm up (prepare) the body for these stimuli.
• One should not do HIIT every day. "Start twice a week," says the coach.

Now you know the benefits that HIIT offers and you know why this type of training is on the rise in gyms. For those who want to lose weight especially, it can be a great alternative!

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