What is HIIT Cardio Exercise and How Is It Done?

One of the common goals of people who are new to sports or who are already doing sports. burn fat and lose weight. Although they are basically two different things, what people who do sports really want is to lose weight and burn fat without losing muscle. Fat burning is not an easy process due to its nature, but with certain rules, people who want it consistently can burn their fat.

The most popular type of training used in fat burning is HIIT cardio is happening. name cardiovascular Cardio is a training system in which the heart rate is increased and the body burns a lot of fat and spends calories in this process. However, it has 2 different models, low and intense. one of them LIIT(Low Intensity Interval Training) and the other one that we’re going to talk about today. HIIT(High Intensity Interval Training). alright What is HIIT cardio? What is HIIT training and how to do it? Let’s answer these questions.

What is HIIT cardio?

HIIT cardio differs from other cardio types with an important feature. long name High Intensity Interval Training HIIT, which is High Intensity Interval Training, is a type of cardio with high intensity, as the name suggests. What we mean by intensity here is that the heart rate is generally at a constant high level. Regardless of the movement, by doing that movement very fast for a certain period of time, the maximum rate of the pulse will be increased. 85%-90% rate is intended. In short, HIIT cardio is your heart rate. in a high range We can call it a type of cardio that is held.

How is HIIT cardio done?

Although HIIT cardio can be done easily because it does not require a lot of equipment, the process of doing it is very important. warning need to do. Because this type of cardio will increase the heart rate, heart disease people who must to your doctor should consult. In addition, if you have tried this workout before and are sick, it is useful to stay away from it. First of all, you can do various non-equipment movements such as swimming, cycling, running, jumping rope and Jumping Jack, Mountain Climber, Jumping Squat, Jumping Lunge as HIIT cardio. The trick here is moves for a certain time at maximum speed we will do.

For example, you are swimming and want to convert this activity to HIIT cardio. Approximately 60 seconds Accelerate your heart rate by swimming at your maximum speed throughout 20-30 seconds You must allow the pulse to recover and the body to replenish energy for the next acceleration. This works with the same logic in all other activities. It is very important that you adjust the times according to yourself, because every beginner may not be able to recover by resting for 20-30 seconds after a very high heart rate of 60 seconds, so do not push yourself too much and rest time if necessary increase. Remember, the basic logic of HIIT cardio is to keep the heart rate up for a certain period of time. keep in high range. As long as you follow this rule, there is no harm in resting, but you can make the training more efficient by reducing the rest time over time.

How many minutes should a HIIT cardio workout be?

Another highlight of HIIT training is its duration. This type of cardio may take a shorter time than others or weight training. Usually the maximum time 25-30 minutes is determined as. Since it is a very tiring type of training, your body is already in the first place. 30 minutes It will not be able to go above it, but HIIT cardio is not a cardio that is known for its long duration. If you’re having a hard time 10 minutes of cardio You can get results even with min 15 minutes and 30 minutes We recommend that you do not go above it.

So is HIIT cardio done every day?

Although HIIT is a type of training that does not require much rest, such as cardio and weight training, if you are just starting out, your leg muscles or the muscles you use the most may be overworked and tired. If the day after training if you feel pain we recommend you rest, but other than this, you can do it every day. no problem However lose your muscles if you don’t want and in the future ‘Skinny Fat’ what we call weak but oily If you don’t want to see the image weight training We recommend that you support the program with HIIT can support cardio muscle building, but remember that weight training is still the number one muscle building training model today.

Advantages of HIIT cardio:

• Save time due to short duration
• Burn more calories in a short time
• Post workout fat burning
• Increased metabolic rate
• Can be done without equipment

Disadvantages of HIIT cardio:

• risk of injury
• Can be dangerous for beginners
• Ability to lose muscle

Advantages of HIIT cardio:

You can save time because it takes a short time:

Today manage time efficiently it’s getting harder and harder. When we say work or school, it can be difficult to allocate time for ourselves. HIIT cardio takes very little of your time, as it takes a maximum of 25-30 minutes. By allocating a maximum of 30 minutes a day, saving on time You can also burn fat successfully.

HIIT cardio burns more calories in a short time:

Studies show that HIIT cardio is better than other forms of exercise. 25% – 30% It provides more fat burning. It takes a short time as it takes 25-30 minutes maximum. more fat burning is provided. On the other hand, while you need to work harder in other types of exercise to reach the same calorie value; HIIT cardio in much less time high calorie expenditure it creates.

Fat burning can continue after training:

High intensity workouts afterburn post-workout with the so-called effect oxygen demand and metabolism rise The body continues to burn more calories. its duration 15 minutes with between 48 hours it is changing. So even after your HIIT cardio workout from where you sit The body continues to burn calories.

Metabolic rate increases considerably:

HIIT training according to research growth hormone arousal after training 450%It can increase up to . This affects the metabolic rate and metabolism speeds up. A faster metabolism also helps a lot in fat burning.

HIIT can also be done without cardio equipment:

It is a great convenience to do sports without equipment. The most important feature of HIIT cardio is that it can be done even during just one running activity. Even pretending to jump rope where you are can turn into a type of HIIT cardio. equipment requirement eliminating it.

Disadvantages of HIIT cardio:

You can get injured doing HIIT cardio:

Because HIIT cardio requires fast movements due to its nature. risk of injury It can be fast if not warmed up. before moves a little warm up By doing this, you can make your body adapt to the movements and prevent injury. Especially beginners should be careful about the risk of injury.

HIIT cardio can be dangerous for beginners:

if conditioned If you are not comfortable and get tired very quickly in high-paced activities and this situation at risk of fainting HIIT cardio may be the wrong training choice for you. Due to high heart rate and hunger, your energy may suddenly run out and you may faint, so it is necessary to adjust the times very well. If necessary, keep the rest period the same as your working time, but do not stop listening to your body. If you think you will get sick during the training, do not start the training. immediately terminate. Past your bad experiences or your heart condition If so, consult your doctor.

You may experience muscle wasting while doing HIIT cardio:

Yes, unfortunately HIIT cardio when you miss too much You can lose your muscles. If you lose muscle instead of burning fat, you can still lose weight, but your oily appearance will continue. In addition to HIIT cardio, it will be very beneficial to include weight training in your weekly programs. like this muscle wasting you can avoid.

Here are some applications where you can train HIIT:

• Seven – 7 Minute Workout
• Tabata Timer: Interval Timer
• Nike Training Club: Fitness Plan
• Keelo – Strength HIIT Workouts
• HIIT | Down Dog

Seven – 7 Minute Workout

The application, developed by Perigee AB, is quite popular. on Google Play Store 91,966 out of 5 from review 4.5 points domain free With the application, you can edit your weekly training programs and add more than 200 movements. You can put these movements in the order you want and when the day comes, you can start doing them actively through the application. You can also join the community or awards you can win.

Tabata Timer: Interval Timer

Eugene Sharafan for Android; Developed by Oleksandr Serhiienko for iOS, the application will make your HIIT program quite in detail It helps you plan. through the program when rest and When you will make the movetheir duration and total how many sets do you have You can edit all the details through this application until it is left. to movements explanation or photograph You can also add.

Nike Training Club: Fitness Plan

Nike Inc. The application developed by most ambitious in the case of one of the programs. Thanks to the application, you can get many exercise suggestions from HIIT training to weight training, More than 185 free can learn movement and professional fitness coaches You can watch guide videos prepared by The application, which offers separate recommendations and programs for the beginner level, separately for thinning, and separately for building muscle, can make your work much easier.

Keelo – Strength HIIT Workouts

Developed by Throwdown Labs Inc, Keelo helps you program the programs you make thanks to its algorithm. by analyzing It can determine how well your body is working. Google Fit If you allow data transfer, you can transfer your burned calories and training time to the application. While making the moves HD videos it helps you and shows you how to do the move. The app most heart rate monitors Bluetooth can work with devices. Moreover without registration You can use the application directly.

HIIT | Down Dog

The application developed by Yoga Buddhi allows you to create the HIIT program you want with mixed movements, its duration, the equipment to be used and the movement levels allows you to set Apart from this, its prominent feature is during movement. type of music to play You can choose and motivate you. In addition, in your training instructions will give a ram voice You can also set it. Your data can be automatically synchronized between your devices.

We have come to the end of our article about HIIT cardio. to your sports programs HIIT cardio Are you adding it or will you be adding it after this article? Are there any other topics you are wondering about? Do not forget to share your valuable opinions with us.