HIIT, a better way to build muscle fast?

For various purposes, the regular pursuit of a sporting activity depends on several factors. If some do it to gain mass and build muscle, others have a completely opposite view. It is with this in mind that today we are interested in the practice of HIIT (High Intensity Interval Training), its real benefits and how to practice it.

HIIT, what do we know?

High Intensity Interval Training, HIIT is a high-intensity training aimed at improving physical condition. It is an activity that consists of short anaerobic sessions. It is a sport that comes from the Japanese professor Izumu Tabata. And the first time he started it was to increase the Japanese national team on ice skating.

In fact, its great peculiarity lies in the fact that it is an exercise that alternates short periods of intense exertion and recovery. And as mentioned above, HIIT is practiced after anaerobic exercise, an activity that tends to burn bad sugar.

On this it is often recommended for active people, but who have some time to play sports. With the intensity of the exercises, fast results are noted. Its effects are present on the heart rate as well as on the metabolism. Note that depending on the intensity of the workout, the body may be led to burn calories 48 hours after the activity. This principle is called the afterburning effect. HIIT brings together several specific conditions and it would be important to specify them in order to obtain the maximum benefit.

Classic cardio vs HIIT: what are the differences in terms of calorie consumption?

Many studies only report the number of calories burned during exercise. Based on this alone, however, we find ourselves in a problematic situation. The true benefits of particularly intense physical activity go beyond the present. High-intensity cardio in particular is now reaping its benefits after training.

In fact, high-intensity HIIT activity has been scientifically proven to burn more calories and fat at rest. That is, the same amount of calories burned during exercise would be the same afterwards, and this for up to 48 hours. The same studies also show that HIIT training takes much less time than basic sports activities and tends to burn twice as much fat.

Muscle building with HIIT, what kind of training?

In general, a HIIT weight training session does not take much time. A maximum of ten minutes may be enough, but the intensity should be at its maximum. Through organized sessions, a heart rate sensor is placed to calculate the maximum heart rate.

Therefore, a session generally begins with a warm-up, followed by repetition of the movements to be accustomed to repeating them naturally and more easily. Jump squats, lunges, thrown shoulders, weighted squats and push-ups are often chosen the most. In the practice of these sessions, two methods are best known:

It alternates 20 seconds of effort and 10 seconds of recovery. It is a method that must be repeated 7 times.

It is a method that combines 60 seconds of activity and 75 seconds of rest. Must be repeated 8 times. Other methods have also emerged in a logic of intensifying the activity and having the best possible results. We can note:

  • An activity for 20 seconds of movement against 10 seconds of recovery. 8 times.
  • 2 activities (exercises) with 20 seconds effort, 10 seconds recovery 4 times.
  • 4 exercises of 20 seconds against 10 seconds of recovery, repeat 3 times.
  • 8 exercises of 20 seconds count 10 seconds of recovery, only once.

It is important to note that regardless of the intensity of a sporting activity, specific measures must be taken to achieve concrete results.

* Presse Santé strives to disseminate health knowledge in a language that is accessible to all. IN NO CASE can the information provided replace the advice of a healthcare professional.

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