They are high intensity training in short intervals of time, ranging from 10 seconds to 2 minutes depending on the goal we want to achieve, usually functional trainings or full body where we do a generalized training involving upper and lower body train, also the central part or core.
There are different modalities about this type of training that are generally focused on the elimination of body fat, it is demonstrated that our bodies eliminate more fat in this type of training than with training for long periods of training such as marathons, cycling or Zumba They usually have time of 45 to 60 minutes or more.
HIIT TRAINING 1 TO 1, 2 TO 1, 1 TO 2
The relationship that we see regarding these numbers refers to the amount of intense activity we will have and to the rest time, that is, a 1 to 1 training means a period of for example 30 seconds of intense activity and 30 seconds of rest between activities, if we talk about a 2 to 1 training for example, it refers to an intense training period of 30 seconds and a rest of only half 15 seconds, it is advisable to use the time intervals based on the physical condition that we are or the The person we train beginners should have long periods of rest and periods of training, we can determine the physical condition based on a training of several minutes and measuring the heart rate ending each interval this not to exceed 80% to 90% of the maximum capacity. In addition we must avoid extreme fatigue is another factor that determines the physical condition, a person who has no conditioning is quickly fatigued in this type of routines HIIT therefore we must extend the rest time between sets.
HIIT TRAINING 80%, 50%, 80%
Unlike the previous method in this the training will be intense for a certain time for example 30 seconds, then the intensity is reduced to 50% for another 30 seconds and we return to the high intensity for another 30 seconds, after this last series we can take a break, the relationship between periods of high intensity and low intensity can also be variable for example 30 seconds of high intensity, 15 seconds of medium intensity and 30 high intensity again. The intensity can also be variable if we find a person who does not have the physical conditioning we can use intensities of 50%, 30% and 50% again for example. If we have a more intense training for example 90%, 70% and 90% in this case we are talking about an expert periods can be 30 seconds, 45 seconds and 30 seconds respectively.
HIIT TRAINING FOR FAT ELIMINATION
This type of training is very effective for the elimination of fats in all their intervals, but according to studies the best interval has been shown in the range of 30 seconds to below, therefore intervals of 10, 15, 20, 25 and 30 second high intensity followed by a break of half the time for advanced or same period of intensity and rest for intermediate people, this is the effective range for the destruction of body fat, personally I got the best results with periods of 20 seconds high intensity and 10 seconds of rest, rest should be complete some coaches even recommend sitting during this period, it is very important to keep the session for at least 6 minutes and a maximum of 40 minutes to keep us in the effective range of caloric consumption and destruction of body fat.
EFFECTIVE RANGE FOR THE ELIMINATION OF FAT
We must consider that there are several factors for the effective elimination of fats, first we measure the heart rate, I am assuming that they have at least 3 months training and they are no longer beginners, the heart rate must be maintained in a range of 70% 90% of the maximum, ie 220 beats minus the age in years, for example if I am 20 years old, my maximum pulse rate will be 220 – 20 therefore it will be 200 beats per minute and 80% for example would be 160 beats per minute that would be the effective range for a person of 20 years, in this range of pulsations your body will be able to eliminate fats.
On the other hand we must consider the training time, 6 minutes of a HIIT exercise (2 to 1) and a rest of 1 to 2 minutes after 6 training, here we finish the first exercise, we continue with the second, another 6 minutes with a rest of 1 to 2, we will keep the session for 30 minutes without considering the rest times, to know if we are in the range we could use a handle to see the pulsations or take the pulse at the end of the 6 minutes of each exercise, the rhythm Heart rate should be approximately 160 beats per minute.
Depending on the objective we have, we can use a HIIT session 1 to 3 times a week, due to the intensity of these exercises it is not advisable to perform them every day and it would be ideal to allow a 24-hour break between each training, do not forget that nutrition is very important to maximize the results.