News from Up Core
Discover the world of training sport
The right solution for you !
Do you want to lose weight and get in shape but find yourself pressed for time ? The solution is just four letters long : HIIT !
This article will give you a quick overview of what HIIT involves.
It’s a funny word that’s taken the sports community by storm, but what does HIIT mean ?
HIIT simply stands for “High Intensity Interval Training”. It is a type of training that involves a series of intense exercises (that last anywhere from 5 seconds to 8 minutes), followed by a short to moderate recovery time.
These exercises are very diverse, and don’t require any special equipment to perform (which is perfect when you don’t want to invest in expensive equipment or go to the gym).
Did you know that it’s remained the most popular type of training not only throughout 2018, but for the last 4 years in North America, according to a study by the American College of Sports Medicine (ACSM) ?
So, it’s time to start !
Let’s look at 5 reasons why this type of training can benefit you :
- Weight loss
Because the exercises are done at such high intensity, they consume a lot of energy and burn a considerable number of calories. But that’s not all ! You’ll also benefit from what’s known as the “afterburn effect”. In other words, the more intense your training is, the more calories you’ll continue to burn after the session is over. This will tone and develop your figure, which is exactly what we want !
- Better breath
You’ll improve your cardiovascular capacity and thus your stamina. In no time at all, you’ll find you’re able to climb stairs without losing your breath.
- Short training sessions
Are you short on time ? Good news ! The sessions last on average between 15 and 30 minutes, but are just as effective as 45 minutes of running. So they’re perfect for a quick morning session before going to work, or in the evening when you have little time to spare.
- No equipment needed
Most exercises can be done without any equipment. No need for dumbbells or other items. Push-ups, burpees, lunges and squats only require two things : you and your motivation !
- Quick results
That’s something we love to hear, right ? Fast workouts and even faster results ! ! ! If you’re consistent in your training and avoid the common pitfalls we’ll discuss below, you’ll see your figure begin to change in a matter of weeks.
HIIT is great but…
Although this method is alluring and effective, there are some common pitfalls to avoid. Read the following 4 points to get to know them.
- Poor nutrition
For good results, you need a balanced diet, so make sure you eat healthy and avoid foods high in sugar, saturated fats, and sodium. Unfortunately, a steady diet of pizza, French fries and soda won’t help you achieve your goals. So say not to the junk food and yes to healthy meals.
- HIIT and nothing else
This type of training doesn’t absolve you from moving the rest of the week ! You still need to stay active the rest of the time. Try a moderate physical activity such as walking, for example. It’s also advisable to keep sessions to a maximum of 3 per week, and to consistently rest between sessions.
- Not for beginners
You’ve never done a burpee, squat or push-up ? Then don’t get started just yet. These exercises involve very intense, high-impact movements. Before starting, It,s important to find a kinesiologist, moreover to find one quickly and near you it’s here. They can teach you how to do the exercises safely.
- Not for those with chronic pain
Do you have tendonitis ? Joint pain ? It’s probably best to look for a different kind of training, as HIIT could make it worse. Ask your doctor any questions you may have.
Now you would have understood it ! HIIT has many benefits :
It helps you save time, lose weight, and improve your fitness …
However, the exercises are intense and do require serious commitment, but if you have the motivation, you will succeed !
Challenges are meant to be faced !