The HIIT (High Intensity Interval Training) or high-intensity interval training is one of the most effective ways that exist both to improve resistance and to burn more fat. This is because it improves the body’s ability to oxidize both glucose and fat.

Metabolize glucose more effectively will make that our resistance will improve quantitatively and in addition to metabolize fat that is a drag on the improvement of our performance will in turn to us to lower our body fat index.

In this entry I will give guidelines to follow to get started in the HIIT (not be confused with the HIT high intensity with cargo-oriented / weights), and the well you can come to all those who make a weekly weight work to improve our State of cardiovascular shape and help burn excess fat without having to spend much time doing cardio.

The basis and benefits of HIIT

Basically the idea of intervals of high intensity or HIIT training consists in mixing short periods of time of a very intense cardiovascular workout, around 80-90% of our heart rate, also short periods a moderate or low intensity (50-60%).

According to studies carried out on this type of cardio workout with him is enables the creation of mitochondria, are some organelles responsible for supply most of the energy required for the cellular activity, i.e., the use of glucose improves.

In addition the performing HIIT during weeks increases the capacity to oxidize fats, i.e. use the surplus fat as energy in our body, as well as improve the VO2 max, i.e. to improve the State of cardiovascular shape with what they earn in endurance.

Must be borne in mind that the cardio helps increase metabolism even when it is already over do it, and something very interesting meter peaks of intensity in our cardiovascular routine is that this increase in metabolism lasts longer than if not done (around one hour after finishing the cardio).

Guidelines to implement the HIIT

Usually make a good weekly HIIT routine is three sessions per week, which will produce significant effects in fat burning. The ideal is to perform these workouts on days that will take weights sessions.

To start the HIIT routine

Any cardiovascular exercise can be performed with high-intensity intervals (also known as peaks of intensity), can well be a tape, on a rowing machine, on an elliptical bike, a climber, a static bike, in the pool or street running.

Advanced HIIT routine

 

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