The “HIIT” (High Intensity Interval Training) is one of the most effective ways to oxidize fat and improve endurance, at intervals of 20 to 60 seconds of work and the same rest time, during 15 or 20 minutes of exercises. It is the method that most accelerates the metabolism.
It is very popular, because it is one of the most effective ways to burn fat and improve endurance. Mainly, because it is proven that this type of activity increases the metabolism much more and burns more calories than a normal training of moderate intensity.
One of the attractions of this training method is that it can be practiced at home, in the park or in the gym, since the essential tool to work is the body itself, exercises such as “skipping” (knees running) and push-ups. Knees or squats are just some examples, to which you can then add elements, such as dumbbells, leagues or stationary bicycles.
There are many ways to perform them and many types of exercises. The important thing is that the training is done well and as intensely as possible during the time the session lasts.
I recommend practicing this activity 2 to 4 times a week, depending on the physical condition of each person.
In about 3 weeks, a quite impressive change will be appreciated, according to the constancy that is dedicated to the training but, in addition, Ferreras recommends following the advice of a nutritionist, because a correct diet is fundamental and the basis of any training, this combined with a hiit training to lose weight in a healthy way.
It is essential to have a balanced diet, since the results depend on how well you eat, how well you train.
FACTORS THAT IMPROVE SPORTS PERFORMANCE
The correct feeding directly affects sports performance, so it is recommended to eat a piece of fruit, such as apple or banana, between 30 and 40 minutes before the exercise.
The intake of slow-absorbing carbohydrates, also known as complex carbohydrates are essential to recover glycogen deposits before and after activity, simple carbohydrates such as those of fruits are essential to recover levels almost instantaneously of energy and strength.
If we consume simple carbohydrates such as pasta, rice or potatoes, it is essential to consume them along with a high amount of fiber, that is to say, brown rice, wholemeal pasta, potato with peel, in this way we avoid the peak of insulin released by this type of carbohydrates.
Resting correctly, sleeping 8 hours or with a break of 48 hours, also plays a key role in increasing the level of sports performance, because, in addition to repairing the tissues, when the body rests, it secretes hormones from growth, which directly affect the improvement of performance.
Rest is as important, or more, than the training itself, without it you may not lose weight and sports performance is not improved, but quite the opposite.
THE EXERCISE THAT REMOVES YEARS OF LIFE
A study reveals that HIIT training not only reduces body fat and improves physical condition but also improves joint lubrication, flexibility of tendons and ligaments, improves muscle tone and also improves the regeneration of new cells due to high Oxygen requirement and muscle damage, which means that the body reduces a few years in the lifeline and not only at the cellular level changes will be noticeable in the skin, hair, nails, places where the signs of aging are visible.
For the study that proves it, published in Cell Metabolism, scientists from the Mayo Clinic formed two groups of individuals: young (between 18 and 30 years old) and older (between 65 and 80). These, in turn, were divided into three groups, to assign each one a different exercise routine for 12 weeks. By the end of this period, everyone had improved their fitness. But those who practiced HIIT accumulated more benefits. In the case of young people, the mitochondrial capacity (connected to the creation of energy by the body) increased by 49%; and that of the elderly, 69%. In addition, the insulin sensitivity index also experienced a significant improvement (lower risk of diabetes).
These results give the HIIT a capacity to reverse cellular aging, since they indicate that the cellular machinery is encouraged to produce proteins, increase its volume and strengthen its abundance in the muscle.
The key to HIIT training being effective is the intensity and it must involve enough muscles so that the metabolic impact is adequate.
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