Editor’s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
CNN
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For many people looking to burn a lot of calories, high-intensity interval training is the way to go.
Also know as HIIT, these popular workouts feature bursts of intense activity, like squats or lunges, followed by recovery time. A HIIT routine can burn more calories than traditional resistance training while taking less time. Numerous studies also show that interval training can provide the same health benefits as continuous training at a moderate intensity, according to a review published last year in the International Journal of Environmental Research and Public Health.
With all these positives, it’s no surprise that HIIT workouts were one of the Top 10 Sports Trends predicted for 2022, according to the annual survey of health and fitness trends conducted by the American College of Sports Medicine, and have been in the top 10 fitness trends since 2014. However, HIIT workouts require maximum effort, which which means they are not for every day, or necessarily for everyone.
There are three similar forms of interval training that may be more suited to your goals and training needs, and you may even be doing them without realizing it, said certified fitness instructor Austin Brock, co-founder of Slash Fitness in Delray Beach. , fl.
“Since there are so many different variations of these types of exercises, facilities tend to use the acronym people are most familiar with, and that’s HIIT,” Brock said. “But that might not be what you’re really doing.”
True HIIT workouts they last from 20 to 60 minutes and feature periods of intense work ranging from five seconds to eight minutes, according to the American College of Sports Medicine. These routines are done at 80% to 95% of your maximum heart rate, which is a state where you can talk but need to breathe every few words, Brock said. Recovery periods can last as long as training phases.
Here is an example. After heating, pedal a stationary bike — set a certain resistance level — as fast as you can for 30 seconds, then pedal slowly for one minute. Repeat 10 to 20 times, ending on a cooldown. You can also perform HIIT workouts using body weightthrough exercise circuits such as air squats, burping (a combination of the push squat, plank, and jump squat) and lunges.
Read on to learn about the different forms of interval training and how they can help you achieve your fitness goals.
Important note: Whether you’re doing these workouts at maximum intensity or in an easier, more modified form, they’re still demanding. Experts recommend doing them only two to three times a week, with at least 48 hours between sessions to allow for full recovery.
An HVIT workout, designed to build endurance, emphasizes volume over intensity and is longer than a HIIT session. While these workouts typically begin with high-intensity repetitions, the intensity levels decrease as the workout continues, said Hannah Daugherty, a certified personal trainer and health coach based in Richmond, Virginia.
Here’s an example: alternate 60 seconds of jump squats, burpees, mountain climbers, and jump lunges with 30 seconds of rest. Since you’re doing a higher volume of exercise with shorter breaks, your effort will naturally decrease over time.
“Jump squats can start at 100% effort, but then burpees can be at 90%, then mountain climbers at 85% and so on,” Daugherty said.
A VIIT training it’s the sweet spot between HIIT and HVIT sessions, Brock said, with intervals of hard, medium and low intensity. During a typical VIIT workout, you’ll start with a high-intensity interval, moving to a medium-intensity interval with an emphasis on strength and endurance—think a set of squats. The final phase is a low-intensity, low-impact recovery activity, such as holding a plank position. This series is repeated several times.
“Variable intensity workouts are great because they use the whole glove,” said Brock, which offers a more complete full-body workout.
A SIT workoutAimed at serious athletes, it involves pushing the body to the limit multiple times, followed by long recovery periods. During a SIT workout, you can run as fast as you can for 30 seconds, then rest or walk for four to five minutes, repeating four to six times. Such intervals can be done while swimming, biking, rowing, etc., in order to improve your athletic performance.
The best workout for you depends on your goals and fitness level. If your goal is to lose weight and you don’t have a lot of time, shorter, calorie-burning HIIT workouts may be the way to go. If you have a long walk or endurance event coming up, consider HVIT workouts. A VIIT routine may be an option if you are looking to improve overall fitness.
Regardless of which option you select, proceed with caution as they all include high-intensity work. “a box jump It may not seem difficult at first,” Brock said, “but as you get tired, your form can be compromised and you can get hurt.”
The good news is that HIIT, HVIT, and VIIT workouts can be modified to work for anyone, even newbies. Doing so is accomplished through shorter work intervals, lower intensity levels, or fewer repetitions. You can also adjust the actual exercise.
“If the exercise for a specific interval is jump squats, switch to regular squats,” Brock said. “Over time, you can increase the intensity level, depending on your goals and your health history.”
Cutting back on these workouts will mean a lower calorie burn and a less intense heart workout, but that doesn’t make them useless. You’re still using the same musculature and getting the same strength benefit, Brock said.
You can also increase your heart rate in safer ways until you are more fit. For example, swap out jumping lunges for regular lunges performed while holding weights. Or reduce your rest periods from 30 seconds to 15.
Don’t feel bad if you find these workouts aren’t your style. many people do not enjoy high intensity work. However, it’s important to find another exercise you enjoy, said Dr. Tamara Hew-Butler, an associate professor of exercise and sport science at Detroit’s Wayne State University.
“People need to move to reap the many mental and physical benefits associated with regular physical activity,” Hew-Butler said, “regardless of what we call it or what exercise fad is currently marketed.”
Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel, and fitness.
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