The concept of hiit is so, many people just know about, specifically how to do it right and do not understand, this article gives you specific introduction.
What exactly is HIIT?
HIIT is the acronym for High Intensity Interval Training, translated literally as 'High Intensity Interval Training'.
In HIIT, you can select only one action, you can also select multiple actions, pause, and loop. Short pauses start the next group without waiting for physical recovery.
Its characteristic is - high strength.
The problem here is that 'high intensity' itself is a relative concept, not an exact quantitative indicator. The same plan strength is high for some people and low for others.
There are also many ways to measure intensity, such as quantity, weight, or our own oxygen uptake, heart rate, but also the trainer's own feelings.
The openness of the action selection also determines the HIIT training in different directions. For example, a “high-rising” 3rm group, and a specific time for N groups, this explosive force training can be called HIIT; within a short period of time, 8*8 Strength training can also be called HIIT.
Later, to make this concept widely disseminated, there are some lightweight exercises that are simple and do not even need to go to the gym. At the same time, they can bring more pressure to the body, that is, training in the nature of the heart and lungs.
How to arrange HIIT exercise sequence
HIIT (High Intensity Interval Training) is a very good training method. You can arrange exercises in this order.
1: Dynamic warm-up
Perform an active warm-up (a few laps or similar opening and closing jumps, place a step, increase heart rate, increase range of key activity, and increase body temperature)
2: HIIT or anaerobic
Conduct HIIT or anaerobic exercise because this class requires a lot of attention and energy.
3: Jogging
Jogging.
4: Core Exercise
Abdominal core exercise, hypoglycemia exercise in the case of abdominal muscles better oh.
5: Static Stretch
Perform static stretching for more than 20 seconds per posture.
This process is not easy to hurt the body, but also the next day will not be sore muscles.
The HIIT with such a prominent edge also has side effects
The greatest advantage of HIIT is in its openness and compatibility. It can be combined with its actual situation orchestration plan. It will run and run, it will swim and swim, each group can reach the individual limit. Novice training like this, it will also help at the beginning Break through the bottleneck.
The problem with HIIT is that with high intensity, there is a higher risk of movement. Especially for novices, it is prone to sports injuries.
At the same time, HIIT, a rapid cardiopulmonary movement, basically has no requirement on the movement pattern. The correct movement pattern is precisely the basis of the movement. If the high frequency movement is based on the wrong movement pattern, not only the body will be damaged, but the habit will be cured in the future. It's not easy to change.
In addition, HIIT does little to help the development of muscles and the improvement of strength. Muscles are not only the basis of our exercise, but also the best protection for our body. Strength is also the core of the overall improvement of physical fitness.
