Presse Santé

HIIT, a better way to build muscle quickly?

For different purposes, the regular practice of a sports 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 workout that aims to better improve physical condition. It is an activity that is made up of brief 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 performance of the Japanese national speed skating team.

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

On this, it is often recommended for active people, but who have little time to practice sport. With the intensity of the exercises, quick 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 exercise, the body may be led to burn calories 48 hours after the activity. This principle is called the afterburn effect. HIIT brings together several particularities and it would be important to specify them to derive the maximum benefit.

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

Many studies report only the number of calories burned during exercise. However, based on this alone, we fall into a problematic situation. The true benefits of especially intense physical activity go beyond the present. Particularly, high-intensity cardio now reaps its benefits post-workout.

In fact, high-intensity HIIT activity is scientifically proven to burn more calories and fat at rest. That is to say that 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 workouts take much less time than basic sports activities and tend to burn twice as much fat.

Building muscle with HIIT, what kinds of exercise?

In general, a HIIT weight training session does not take a lot of time. A maximum of ten minutes may be enough, but the intensity must 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 the repetition of the movements in order to be used to repeating them naturally and more easily. Jump squats, lunges, thrown shoulders, weighted squats, and push-ups are frequently 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 to be repeated 7 times.

It is a method that combines 60 seconds of activity and 75 seconds of rest. To be repeated 8 times. Other methods have also emerged, similarly, 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 of effort, 10 seconds of 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 whatever the intensity of a sporting activity, specific measures must be taken in order to achieve concrete results.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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