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High intensity training or, as you know it best, the HIIT training (High Intensity Interval Training) is a type of short-term work in which it is intended exercise anaerobic endurance interspersing intense and short work periods with also short breaks.
The total activity time can range from 4 to 30 minutes. Along with the warm-up and final stretches, it could last up to an hour.
In recent times it has become very famous within the community aptitude for its multiple benefits. Among them we can emphasize:
- Improvement at the cardiovascular level.
- Greater incidence in aerobic capacity.
- Increased use of post-exercise fats (calorie burning can remain active up to 24 hours after each workout).
- Adaptations at the level of strength-resistance.
- It helps keep cholesterol and insulin levels more balanced.
routine Tábata
There are many types of HIIT training. In this article is going to develop one of the most famous, the Tábata, In which 8 series are executed, 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 Tábata training with four exercises for which no material is needed:
- Jumping: static running raising the knees to hip height.
- climber: ironing position bringing the knees to the chest alternating.
- Jack jumping: coordinated exercise of arms and legs opening and closing both at the same time with great speed.
- Modified burpees: jump by raising your arms, squatting in the squat position, extending both legs at the same time backwards, picking them up again and getting up (starting again).
In this way, a series of 20 seconds of Skipping and 10 seconds of rest would be made; 20 “Climber and 10” Rest; 20 “of Jumping Jack and 10” of rest; and 20 “of Burpees and 10” rest. After this last break the four exercises would be repeated following the same instructions.
Back to calm and stretching
It must be remembered that this type of training has run at a high intensity and should only be repeated two to three times a week (depending on the state of form) with about 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 Blessed Sorrow.