21
Gen
HOW DOES HIIT HELP BURN FAT?
This personal trainer cites several reasons why HIIT promotes fat burning:
The first reason is that it reaches a caloric expenditure in less time. For example, if in a LISS session you have to do 40 minutes on a treadmill or on an elliptical soft intensity machine to burn about 500 calories; in an HIIT session, however, only 20 minutes are needed. You can then devote the remaining time to other work and consume extra calories.
The second reason is theexcessive calorie intake after exercise. During an HIIT session, when your body wants to regain homeostatic balance - to return to normal values - it starts to consume a lot of energy. In other words, you maintain a faster metabolism. That is, if you burn one calorie per kilogram of weight per minute at rest, you could burn 1.2 or 1.3 calories with HIIT.
The third reason is the hormonal cocktail that causesHIIT. It increases testosterone in the blood and also catecholamines such as adrenaline and norepinephrine. This consumes energy.
The fourth and final reason is that HIIT has a muscle strength job that LISS does not have. And to show a button: the LISS is walking and the HIIT is running, because a series of sprints requires strength in the legs. If you abuse the LISS and don't do a strength job, you start to lose muscle mass.
Although fat burning is superior with high intensity training, according to Hurtado, success is achieved when you combine the two tools to improve body composition: HIIT and LISS. In addition to increasing exercise, a calorie restriction is achieved by eating less.
CAN EVERYONE PRACTICE HIIT?
Hurtado recommends the practice of HIIT to people who have trained for a long time to avoid problems derived from it. This personal trainer warns that you need to be careful because not everyone is prepared for these high intensity intervals. "For high-intensity training, you have to be strong."
IS THERE A MAXIMUM HIIT A WEEK?
A maximum of two days of HIIT should be practiced per week with 72 hours of rest between high-intensity training. The coach of the Metropolitan Eurobuilding insists on the importance of recovery. However, LISS can be done every day (because it is andar(Below are some of the most common techniques used in this sport: jogging, cycling and elliptical).
Another thing to keep in mind is that you can do LISS on an empty stomach, but you won't be able to practice HIIT because you won't have enough energy to reach that intensity. If you do it, you may feel dizzy, fainting spells y power outages.
The real HIIT is made with exercises with which you can develop your power: cycling, treadmill, rowing... With HIIT there must be a progression: start with 20 seconds of work and 40 seconds of rest. After passing the start phase, you can go up to 30 seconds of work and 30 seconds of rest. And later, 40 seconds of work and 20 seconds of rest.
HEALTH BENEFITS OF HIGH-INTENSITY TRAINING
The high-intensity training interval has a number of health benefits for the practitioner, Hurtado recalls. "There is research that says that with HIIT in four or six weeks you can already notice changes in the body. It also improves insulin resistance andhigh blood pressure”.
In addition, in the first hours after HIIT, leptin (the hormone responsible for satiety) increases, making the practitioner not hungry. It also offers many advantages in reducing visceral fat (the fat that is deposited in the abdomen).
Hurtado concludes by stressing that both HIIT and LISS are valuable tools and bring health benefits.
Source: cuidateplus.marca.com
Products
- T-shirt Verde S 24,50€
- T-shirt Blu corporativa Uomo XL 22,00€
- T-shirt Blu corporativa Uomo M 22,00€
- T-shirt Blu corporativa Uomo L 22,00€
- T-shirt Azzurra logo nero S 24,50€
Comrade
Most viewed
Partner
[instagram-feed]