HIIT (High-Intensity Interval Training) training is a training method that alternates between high-intensity exercise and rest. Here are the main advantages and disadvantages of HIIT training.
merit
1, Efficient fat burning
Efficient Fat Burning: HIIT training provides short, high-intensity workouts that boost your metabolism and promote fat burning. It is characterized by increased oxygen consumption and continued fat burning even after training.
2, Improving muscle strength and cardiovascular fitness
Increased Strength and Cardiovascular Performance: HIIT training not only improves muscle strength, it also improves cardiovascular performance. High-intensity exercise increases heart rate and stresses the circulatory system, improving cardiorespiratory fitness.
3, can be done in a short time
Short training sessions: HIIT training is typically done in short bursts. Since you alternate between high-intensity exercise and rest, you can get results with just 20 to 30 minutes of training. Suitable for those with limited time or busy schedules. But it's tight at the same time. tough.
4. Improve muscle strength and endurance
Increased strength and endurance: HIIT training is effective in improving short-term muscle power and endurance. High-intensity exercise stimulates muscle fibers to increase power and endurance.
Demerit
1. High load
High-intensity: HIIT training involves high-intensity exercise, which is high-intensity. Overloading and lack of proper form can increase the risk of injury. It is important to do so under proper guidelines and guidance.
2. Not for beginners
Not suitable for beginners: HIIT training is a challenging training method for beginners. Appropriate basic physical fitness and exercise experience are required. When you start training for the first time, it is important to gradually get used to it.
3. Cardiovascular burden
Cardiovascular load: High-intensity training increases heart rate. Because it puts a strain on the cardiovascular system, people with heart or blood pressure problems or a history of medical conditions should seek medical advice.
4, Excessive training risk
Overtraining: HIIT training can be effective, but overdoing it can lead to overstress, overstress and overexertion. Ensuring proper rest and recovery time is important.
Specific examples of HIIT training by BIG3
squat
The basic flow of HIIT training with squats is shown below.
①Warm up: Warm up before training. Prepare your body with light aerobic exercise and stretching.
②Check basic squat form: It's important to learn proper squat form. With your feet shoulder-width apart and your back straight, bend your knees and thrust your hips back.
③High-intensity exercise: Do high-intensity squats. Follow the steps below.
Do 20 seconds of high intensity squats. Do it with maximum force and use your thigh muscles firmly.
Take a rest for 10 seconds. Use this time to prepare for the next set.
④Repeat the above steps for a total of 4-5 sets. The rest time between sets is usually about 1-2 minutes, but please adjust it according to your physical strength and condition.
⑤Cooldown: Cool down at the end of your workout. Do some light cardio and stretching to release muscle tension and lower your heart rate.
Squat precautions
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It is important to maintain proper form when doing squats. Be careful not to roll your knees inward or round your back.
If you are doing squats for the first time or if you are not confident in your physical strength, we recommend that you receive guidance from a trainer or an expert.
HIIT training is high intensity, so adjust the load and number of times according to your physical strength and health.
If you are new to resistance training, it is important to start with light loads and gradually increase the load.Please refer to the above flow and perform squat HIIT training according to your goals and physical fitness level.
bench press
The basic flow of HIIT training using the bench press is shown below.
①Warm up: Warm up before training. Prepare your body with light aerobic exercise and stretching.
②Check basic bench press form: It's important to have proper bench press form. Lie down on a bench, hold the barbell, bring it down to the front of your chest, and then push it up.
③High-intensity exercise: Do a high-intensity bench press. Follow the steps below.
Do a high intensity bench press for 20 seconds. Use maximum force and engage the muscles of your chest and upper arms.
Take a rest for 10 seconds. Use this time to prepare for the next set.
④Repeat the above steps for a total of 4-5 sets. The rest time between sets is usually about 1-2 minutes, but please adjust it according to your physical strength and condition.
⑤Cooldown: Cool down at the end of your workout. Do some light cardio and stretching to release muscle tension and lower your heart rate.
bench press notes
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It is important to maintain proper form when doing bench presses. Keep your shoulders and back in the correct position and keep your chest up.
If you are new to the bench press or if you are not confident in your physical strength, we recommend that you receive guidance from a trainer or expert.
HIIT training is high intensity, so adjust the load and number of times according to your physical strength and health.
If you are new to resistance training, it is important to start with light loads and gradually increase the load.Please refer to the above flow and perform bench press HIIT training according to your own goals and physical fitness level.
deadlift
The basic flow of HIIT training with deadlifts is shown below.
①Warm up: Warm up before training. Prepare your body with light aerobic exercise and stretching.
②Check deadlift basic form: It's important to learn proper deadlift form. Grab the bar and keep your back straight while lowering your hips and lifting the bar.
③High-intensity exercise: Do high-intensity deadlifts. Follow the steps below.
Do high intensity deadlifts for 20 seconds. Do it with maximum force and use the muscles of your back and legs firmly.
Take a rest for 10 seconds. Use this time to prepare for the next set.
④Repeat the above steps for a total of 4-5 sets. The rest time between sets is usually about 1-2 minutes, but please adjust it according to your physical strength and condition.
⑤Cooldown: Cool down at the end of your workout. Do some light cardio and stretching to release muscle tension and lower your heart rate.
deadlift notes
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It's important to maintain proper form when deadlifting. Do this while keeping your back straight. Avoid rounding your back and twisting your hips.
If it's your first time deadlifting or if you're unsure of your fitness, we recommend that you seek guidance from a trainer or expert.
HIIT training is high intensity, so adjust the load and number of times according to your physical strength and health.
If you are new to resistance training, it is important to start with light loads and gradually increase the load.Please refer to the above flow and perform deadlift HIIT training according to your goals and fitness level. However, the deadlift is a technically challenging exercise, so ensuring correct form is important. If you are doing it for the first time, we recommend that you do it under the guidance of an instructor.
summary
These are the pros and cons of HIIT training in general. It is important to choose the right training method according to your individual situation and goals. We also recommend that you consult your doctor or trainer before starting training
