What is HIIT (High Intensity Interval Training) and How is it Done? - Blog With Sidra

  Human anatomy has a systematic structure that is quite complex and also depends on the cause-effect relationship.   For this reason, it is...

 Human anatomy has a systematic structure that is quite complex and also depends on the cause-effect relationship. For this reason, it is possible to talk about different approaches, especially regarding fitness and bodybuilding goals. HIIT training, which consists of two stages of high and low intensity , is one of the most prominent alternatives among these approaches!

Due to its effect on muscle performance and its strong role in fat burning, HIIT workouts attract great attention from fitness enthusiasts today. you tookeep fitIf you are looking for a new exercise plan in addition to your nutrition, you can find many reasons to include the HIIT Program into your training routine!

1. What is HIIT (High Intensity Interval Training) Program?

HIIT consists of the initials of the English words "High Intensity Interval Training" and means "high intensity intermittent training". This type of training, which is usually done with body weight without equipment, consists of two alternating stages: high and low intensity.

HIIT activates both the aerobic and anaerobic energy systems depending on the intensity of movement, thus allowing a high level of calorie burning. This type of training, which aims at higher fitness and a fit appearance , is gaining more popularity day by day, thanks to being the power behind many successful athletes and fitness people.

2. Why Are HIIT Workouts Important?

There are many noteworthy studies on the relationship between HIIT and metabolism . According to the common components of the research results; HIIT training has many important effects on issues such as calorie burning, metabolic rate, muscle mass and resistance . This reveals how effective HIIT cardio can be for people who want to get in shape, especially athletes.

You can take a more detailed look at the results promised by HIIT training - and therefore its importance - through the following topics:

2.1. What Do HIIT Workouts Do?

• Stronger Conditioning:
  It contributes to increased fitness by enabling the cardiovascular system to work with intense effort.
• Growing Muscles, Improved Performance
  It provides an increase in performance due to its positive effects on muscle ratio as well as condition.
• Lower Fat Ratio:
  It helps reduce the amount of fat stored in the body by supporting calorie burning.
• Long-Term Effect
  Since it extends the body's recovery time, it allows calorie burning to continue for up to 24 to 48 hours after training.
• Working Metabolism:
  Rest supports the effective functioning of energy metabolism (basal metabolism).
• A Stronger Feeling
  Allows you to spend intense energy with less fatigue during subsequent activities.

3. What is the Difference of HIIT Training Program?

In order to clearly reveal the differences of HIIT training compared to other types of exercise , it is necessary to first talk about the functioning of energy metabolism in the body:

Low intensity traditional cardio etc. While strength exercises improve the body's aerobic energy system, they may be less effective on the anaerobic aspect. In contrast , HIIT workouts activate two different energy systems alternately. It also works the cardiovascular system intensively. Thus, it becomes possible to increase performance with an effective fitness increase in a short time. Another biggest advantage is that there is no need for a gym or equipment for this type of exercise.

4. Who Can Do the HIIT Training Program? Who Should Pay Attention?

In addition to being effective in terms of physical discipline, HIIT programs* also stand out in terms of difficulty. For this reason, as well as the answer to the question of what HIIT cardio is and how it is done, who it is suitable for should also be taken into consideration. There are no known drawbacks for individuals without any heart disease , especially those with a sports background , to do HIIT training after the necessary warm-up. *Exercises are personalized, be sure to consult your doctor when creating an exercise plan.

5. How Many Days a Week and How Often is the HIIT Training Program Done?

HIIT training programs are planned by personal trainers, generally 3 to 4 days a week and for a total of 90 minutes . The training duration can be between 10 and 30 minutes, depending on the person's fitness level . Likewise, the high-intensity training phase and rest period vary accordingly.

Because the most important element that directs HIIT training is the heart rhythm. When the heart rate approaches 200, high-intensity training should be stopped; When it drops to around 120, it needs to be continued again. In addition, changing the personalized HIIT training program after 4-6 weeks is of great importance to maintain efficiency.

6. What is a Sample HIIT Workout?

How about examining a simple program example to better understand the logic of HIIT training? Then the program below, which is ideal for both men's HIIT training and women's HIIT training , may be just the resource you are looking for. You can even do this 12-minute program right now, after about a 3-minute warm-up!