By: Bodyzone Comments: 0
High-intensity interval training, or a concept popularly called as HIIT is a relatively new concept to the budding, or we should say more aware, fitness culture of India. This type of training program has primarily gained popularity amongst youngsters because of its highly effective nature. But let us be very clear with what HIIT is and know the right ways to use this simple yet effective program to maximize your fitness goals. No matter what your friends, colleagues, gym partners, trainers and mentors say, make this a rule-of-thumb that HIIT, by its very nature is designed for individuals who possess a strong base of fitness and have experience in performing powerful movement for an extended period. But we at Body Zone Fitness believe that best results are achieved only when you know and start from the basics. So let’s get them clear first…
What is HIIT?
Just like its name, HIIT involves highly intensive natural body movements that have to be carried out over equal intervals of rest and exertion. The main focus is to maximize fat-loss by rapidly increasing and decreasing your heart rate. This triggers the body’s blood flow to react accordingly which maximizes calorie. HIIT workouts typically use interval times with a specific work-to-rest ratio, such as 30 seconds of work and 15 seconds of rest (30:15). While there is no set rule on which interval times work best, typically the shorter the work time the more intense the exercise should be. Initially, the inertia of this type of exertion might cause fatigue, but isn’t that the whole point of it?
Now that we’re clear about the core of essence of this type of program, let’s be crystal clear about what you should and shouldn’t do when you finally decide to HIIT the floor hard.
Better DO these.
Make form your friend: Sadly, many people jump into overly-intense HIIT before they are ready and end up getting injured. Strains, sprains, muscle imbalances and posture problems are all too common among beginners doing HIIT. So don’t swing it, pick it! Before jumping into any routine, make sure you consult your trainers about the perfect form and posture to perform the said exercise.
You are what you eat: The only way to grow and get fitter after a HIIT drill is to feed your body the adequate nutrition to repair itself for the next day. When you perform HIIT exercises, small tears will develop in your muscles. This is essentially what creates that distinct ‘soreness’ that so many people experience after lifting weights. So consumer proper balance of proteins, fibers and carbs to help your body get fitter, stronger.
Rest to be the best: The best way to juice out the maximum results from your workout is to give your body proper rest and recovery period. If not then you’re just continually tearing yourself down without allowing time for your body to rebuild. If you’re a beginner, HIIT every single day would NOT be a good idea. A good rule of thumb is to rest 48 hours between intense full-body HIIT workouts. You can still perform some basic cardio workouts on your ‘off’ days, but you should avoid lifting heavy weights and performing other HIIT workouts.
DON’T even think about these.
Rome was not built in a day: Let us break a sacred bubble, THERE ARE NO SHORTCUTS! Individuals (especially youngsters) who are in a hurry to lose weight may think they need to cut way, way back on their caloric intake to gain maximum results quickly, but unfortunately this results in lower energy levels. Stick to a proper plan of action and be regular with your workout. Trust us, you’ll be fit like a tank in no time!
Focus on all muscles, not just one: One of the biggest mistakes people make when performing HIIT exercises is focusing on a single muscle group. For example: frying your chest by performing focused continuous movements. HIIT is not about that. You will want to mix up your full-body exercises to achieve a proper HIIT workout. Work in exercises that challenge your body in ways more than one.