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High Intensity Interval Training (HIIT) was the sport that scored the most points in a survey conducted at the end of last year. Although it looks rather innocent and easy, it is actually difficult and soon dissuades most people.

HIIT is the number one sport for 2018!

Eva Ledecká
17.Mar 2018
+ Add on Seznam.cz
1 minute
HIIT

We all have very little time. Nevertheless, we want to manage everything: sleep well, keep learning, earn money, look happy, go for facials, exercise. The reason why HIIT has become the number one sport of the moment is the low time demand yet high efficacy of the exercise.

HITT může mít mnoho podob
HIIT workout
Vypněte své síly na maximum!

HIIT is not based on the moderate intensity of longer exercise, but on alternating maximum and low intensity during a relatively short while. Exercise that is so incredibly effective that you can be done in 30 minutes. Its benefits include strengthening the cardiovascular system and loss of body fat – more accurately, in a few weeks you can note 6 times greater fat loss than when exercising at moderate intensity. A luxurious statistic, wouldn’t you say? But don’t think it comes for free.

Just 30, but very demanding, minutes!

A luxurious figure really doesn’t come for free, and HIIT is an extremely demanding form of exercise. Take as an example the session designed for beginners, which you can try right away. First warm up for 5 to 10 minutes, and let’s do it!

Prodej luxusního bytu s terasou, Praha 8
Prodej luxusního bytu s terasou, Praha 8, Praha 8

Alternate deep squats, lunges, running in place and a plank (if you don’t know what this is, Google it) for 25 seconds each, with a 10 second break between each exercise. After one entire series, rest for a whole minute and then repeat the entire set 3 times. Perform the exercises intensively, don’t cheat and always strive to exert even more energy in the next round. After exercising, stretch thoroughly and you’re done for now.

Apply HIIT to your favourite sport

This exercise can also be applied to other activity: running, swimming, biking, stationary cycling. The basis is to increase the intensity of training to the absolute maximum for about half a minute (up to a minute and a half once you’re advanced) and then ease up for a while, and repeat.

However, don’t exercise like this every day. HIIT is recommended twice per week, complemented by other strengthening or cardio exercise. If you last, you will be rewarded with a luxurious figure, better health and more endurance!

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