A HIIT sport for a hot body!

The HIIT or high intensity training split, a great success in theaters and with sports. What for ? Because it promises a body on top in a minimum of time. The secret ? Surpassing oneself!

Attention HIIT may well make you addicted. This training program which in English means "High Intensity Interval Training", more commonly known as high intensity interval training was originally developed by Professor Izumi Tabata for athletes. As much says it promises to make us sweat!

The HIIT, what is it?

The Amercian College of Sports Medicine defines HIIT as a high-intensity exertion repeat (5 seconds to 8 minutes) followed by active recovery beaches that last more or less the same time. During these short periods, the body reaches its maximum: 80% to 95% of the heart rate. The goal ? Push the body to its limits "to increase the heart rate, burn calories and max tap into fat," said Nelson Farias, sports coach. Ideal for narrow, dry silhouette and build muscles in no time!

Maximum benefits

For the coach, the interval workouts are the best training that we can offer. They combine weight loss and maintaining muscle mass. These alternations of intense effort and active recovery therefore little more than one asset: "On the heart muscle, increases anaerobic burns a lot of calories and increases basal metabolism." Another strong point for these workouts. Not only do we burn more calories during exercise but also long after. "After this session, the body continues to burn calories advantage of up to 24 hours, says Nelson."

To which we must add a significant time savings: "The training is split effective from 20 minutes, provides pro was an intense effort over a short there so spends less time.". This is what is called optimizing their working time!

The HIIT improves:
- Blood pressure
- Heart health
- The insulin sensitivity
- The loss of abdominal fat weight and muscle mass impact

The HIIT, for whom?

Attention to qualify for benefits of these drives, you must be prepared to "suffer." The right intensity? The one that gets you out of your comfort zone. If at traditional courses you feel you work hard, you will have to spend a notch above to arrive at a "very hard". But it is worth it. * Canadian scientists compared two test groups: one practiced a classic endurance training for 20 weeks. The other group practiced a split training for 15 weeks. Result? The second group lost nine times more fat than the first five weeks and less.

However, if this type of physical activity causes us to exhaustion, Nelson reassuring, no need to be a pro to get started. "Everyone can do interval workouts, just go at your own pace and be framed when you're starting out. The most important is to go after training." However, as with any physical activity before resuming it is highly advisable to take stock with her doctor, and HIIT still recommended for people suffering from heart disorders. When in doubt, always consult.

The right tempo?

"Two to three sessions per week, from 20 minutes without exceeding 45 minutes. It is thought to have always a warm-up before and then a return to calm after exercise. Not to mention a good recovery from 24 to 48 h "advises the pro.

And the good news is that most subjects lend themselves to this kind of effort. Cycling, running, walking, swimming or even room building circuits. Just intersect the acceleration phase of the session.

To optimize this practice already at the top, our coach is going a step further: "toggle its interval training sessions with cardio and muscle building."

The right exercises

- Ongoing hall are proposed as the Les Mills concept, HIIT, or even the RMP, the Grit Series ...

- All alone, it is tried to running by multiplying 8 to 10 repeats acceleration of 45 seconds followed by 15 seconds of recovery Quick Start (think to warm walking 5 to 10 min). Jumping rope is also formidable: for beginners, 15-30 seconds of jumping rope to its maximum intensity followed by 45-60 seconds of walking on site. All for 15 minutes.

Quick results

At this rate, the results are not long in coming. The belly is flatter, the silhouette is redrawn in only "3-4 weeks" ... provided they are assiduous and "to combine a good diet" warns Nelson Farias. No way to pounce on a fatty meal or a hearty snack too pretext of burning lots of calories. It is well balanced / power sports association that losing weight. If calories are higher than those burned, the curve does not infléchira. HIIT is all the rage but still no miracle!