Weight Loss
HIIT
HIIT (High-Intensity Interval Training) is a training type based on combining two principles: High Intensity Training and Interval Training. In fact, it involves performing high-intensity exercises alternated with low-intensity exercises or recovery periods. The most used formula provides a 2:1 ratio between the active phase and the recovery phase. Each HIIT workout begins with a warm-up phase and ends with a cool-down phase. The duration of a HIIT workout can vary from 20 to 60 minutes depending on the individual's fitness level and goals. There are many types of HIIT protocols such as Tabata, AMRAP, EMOM, Gibala.
How HIIT Was Born
The origins of HIIT are multiple, as there are different variants of this type of training. One of the first mentions of HIIT dates back to the 1924 Olympic Games, when runner Paavo Numi used interval training to prepare for races. Subsequently, the evolution and development of HIIT as a training program was supported by coach Gosta Holmer who created 'fartlek', a speed game. In 1996, Professor Izumi Tabata created the Tabata protocol, probably the most famous type of HIIT.
Who Is HIIT Suitable For
HIIT being a high-intensity training program is not suitable for everyone.
Benefits
Improved sports performance; Increased metabolism; Improved cardiovascular endurance; Muscle toning; Endorphin stimulation;
Contraindications
HIIT is not suitable for subjects with osteoarticular, cardiac and blood pressure problems. It is a high-risk injury training.
Where to Practice It
Functional Training can be practiced in many different places such as the gym, park or at home. It is essential that there is the necessary space to perform the exercises and if necessary the required equipment.
Equipment Needed
HIIT involves bodyweight exercises or the use of equipment such as
- • Dumbbells
- • Elastic bands
- • Kettlebell
- • Step
- • Rope
