Have you heard of HIIT? You probably have, as it’s been around for a while.
Perhaps you fit it into your exercise training plan. HIIT stands for High Intensity Interval Training. It can involve strength-training, as well as cardio, depending on the exercises being performed.
HIIT incorporates a number of exercises, each taking anywhere from 30 seconds to several minutes long. This circuit is completed at a fast pace, and, at full exertion, which increases the person’s heart rate significantly. The high intensity exercise is followed by short periods of low-intensity movements, this is when you catch your breath back.
Just as other exercise is good for reducing heart rate and blood pressure, so can a HIIT workout. The short burst of intense exercise, alternated with low intensity recovery periods can produce health benefits, similar to twice as much moderate-intensity exercise.
HIIT exercises are extremely efficient at burning calories, improving cardiovascular health, while triggering the after-burn effect. If you’re exercising using Dumbbells, Kettle bells, or, Weights2Go, then you’re strength-training too, which also helps to build muscle, while, burning fat.
The exercise you choose, depends on your fitness level, preferences, and, what kit you have (Kettle bell, dumbbells, stationary bike, jump rope, or, Weights2Go).
For example, you could do a HIIT circuit of five moves such as Squats, Burpees, Press-ups, Lunges and Jumping jacks; exercising for 45 seconds, and, resting for 15 seconds each interval. Repeat this, so that you exercise for 20 to 30 minutes for a great session! Consider adding weights for more of a challenging routine. By using Weights2Go outdoors, you will use the weights to increase the challenge, while having water at your fingertips too!
Or, if you’d prefer to use a stationary bike, then cycle for approximately 20 seconds, as fast as possible using a high resistance, followed by several minutes of slow easy cycling with low resistance. This would be considered one round, and, try to complete 4 to 6 rounds in total. Cycling will be easier on your joints, and, it’s good for starting-entry HIIT. If you’re not a fan of cycling, then try a stationary bike, with your favourite play list.
It has been proven by Experts that Exercise increases the process known as Autophagy, which in basic terms, is cell repair and cell renewal. To read more on Autophagy, visit our Blog Article about Fasting.
The two main forms of diet that increase Autophagy, are Intermittent Fasting, and, the Ketogenic Diet; so by adding or increasing exercise to your healthy eating diet, you will increase the Autophagy processes.
In addition to this, by combining Cardio and Strength-training with HIIT, you’ll achieve the best overall effect on weight loss, while improving your health and fitness levels.
Follow Weights2Go on Facebook and Instagram for daily mini articles – We look forward to seeing you there.
