HIIT Training: Ideal for Those Who Want to Lose Weight

We women are in a constant fight with our body. It is a fat one here, another one there and the list of diets does not stop growing. Having a healthy diet is ideal for anyone who wants to lose weight with health, but you can speed up the process by practicing physical exercises and break even gains an iron health.

HIIT Training Ideal for Those Who Want to Lose Weight

The HIIT training is very successful among people who want to lose weight and several researches have already confirmed the effectiveness of it. The idea here is to replace long-term, low-intensity physical exercise sessions with a high-intensity, short-term exercise session.

HIIT Training Basics

The main idea here is to leave the training more intense. It can also be tailored to the bodybuilding greatly reduce the rest time between sets. But as the main focus now is weight loss , let’s talk about HIIT training aimed at aerobic training that is the main idea of this type of training.

A lot of people do it by alternating the race with the walk. However, you can vary with other sports like swimming, pedaling, dancing, among others. It is possible to adapt the HIIT training to the most diverse sports. The focus here is to combine periods of intense activities with light stimuli. The goal is for you to accelerate your metabolism by making your calorie burn last beyond training.

Here are some tips that will make your race easier during the winter.

How is HIIT training done?

Just like in other exercises, you need to start slowly and gradually increase the pace. In the first week you can start at a ratio of 1: 4, ie 15 seconds of maximum intensity with 60 seconds of rest. In the second week this reason changes and you begin to do the training in a ratio of 1: 2, that is, 30 seconds of intensity with 60 seconds of rest.

In the third week of training you can now match the ratio. So you will do 30 seconds of intense workouts with 30 seconds of rest. In the fourth week the ratio changes to 2: 1. Now you will do 30 intense seconds with 15 seconds of rest. Remembering that these numbers are just an example and can be changed as long as the ratio is maintained.

Learn more about thermogenics and how they help burn fat .

The Benefits of HIIT Training

Ideal for burning fat

With this method we increase our EPOC (which in Portuguese means Excessive Post-Exercise Oxygen Consumption). This means that even after we complete the exercises, our body continues to use a lot of oxygen to maintain bodily functions and with that more energy is wasted . This calorie burn can last for up to 24 hours after exercise.

Less time

One of the advantages of this type of training is that you save time. The basis of this type of exercise is to do everything in less time to increase the intensity. So you have another 15 or 20 minutes to spare to make that light snack without hurry after the workout.

Anyone can do

This type of training can be tailored for anyone. From the most sedentary to the athlete. As the intensity in the workouts is raised gradually there are not many risks for healthy people. Anyone who has a cardiovascular or respiratory disease is best evaluated by a doctor first.

 

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