If you’re in favor of hype and don’t need to do anything other than high-intensity interval training (HIIIT) to stay healthy and healthy, miss your goal and put yourself in a bad position.
Training protocols on this topic often do not fully realize the benefits promised by trainers. HIIT is advertised as an all-in-one workout that allows you to build muscle, remove fat, and fulfill all your physical dreams. The fact is, however Men’s health Fitness Directors Ebenezer Samuel, CSCS, and MH David Otey of CSCS, a member of the advisory board, says that HIIT is not exactly responding to hype.
Recently, the HIIT label has been deprecated and is often applied to any form of training that features a rapid burst of activity, broken down into circuits of work and break periods. Unfortunately, most exercisers (and the trainers who direct them) fall far short of the high intensity, which is the first important part of the acronym. “Most of the time, when it comes to HIIT training, people think it’s the best aerobic exercise and protocol possible,” says Otey. “Unfortunately, many people misunderstand and many coaches misuse it, so it doesn’t meet the criteria.”
Improperly performed HIIT does not actually boost your heart rate as advertised. Remember the first two words of HIIT: High Intensity. Unfortunately, most routines are far from the original goal of doing everything. One of the reasons is the time format (standard 40 seconds on, 20 seconds off method). This may be too long a time frame for sprinting or climbers and the recovery period may not be sufficient. Samuel says flipping the routine (20 seconds on, 40 seconds break) is more effective, but it’s probably hard to market in most group fitness classes.
Why HIIT can’t respond to hype
When done properly, HIIT can be exhausted. If you aren’t sitting down, kneeling and gasping, you may not be making enough effort to get paid. And, in fact, many of us don’t have the right aerobic exercise base to handle full-scale HIIT training. I want to build aerobic exercise gradually, but it’s like working towards one maximum exercise.
- HIIT Calorie Burn does not respond to that hype
One of the main selling points of HIIT is the so-called “afterburn effect”. This means that your body is still burning calories hours after training. But unfortunately, the hype of HIIT is a little bloated in this respect as well. Studies show that the effects of afterburn are actually negligible and not as beneficial as advertised, according to Otey.
Three options for HIIT training
Instead, you can try these three alternative protocols.
Low intensity steady state (LISS)
20-30 minutes daily 3 days a week
Although not flashy, low intensity, consistent paced activities such as basic walking and jogging are effective forms of exercise. These types of activity allow the heart to adjust itself at this intensity level and begin to notice an increase in heart rate over time.
strength training
30 minutes training session 3 days a week
Yes, hitting weights can be a better option than purposeless HIIT training. Articulated exercises such as muscle building, mainly bench press, rows, deadlifts, squats, etc., burn more calories than you think, especially when you start pushing heavy loads. This is especially important for people over the age of 40 who need weight training to maintain muscle mass. And keep in mind that over time, building muscle through weight training can help you burn fat.
Medium intensity stable training
2-3 days a week
I hate bursting the HIIT bubble, but most people who sweat in a 40-60 minute group fitness class are actually exercising at moderate intensity. And that’s not that bad. It wasn’t sold when you signed up for the HIIT class. A simple and effective training template, whether on a treadmill or a rowing machine, is about 70-90 percent of your maximum effort. You can also incorporate weight exercises such as mountain climbers and jump squats to come up with solid, efficient and medium intensity workouts.
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