We all have a common New Year resolution – getting fit! And towards the middle of every year, for many, it comes down to “okay, let’s save this resolution (and few more!) for the next year”; while some hurriedly follow a fitness trend to lose those extra calories.
And that’s how, many end up at a HIIT training class with the only thought that it can shed some weight without any delay. If you could relate to whatever we said so far, this blog is a must-read! Let us tell you, High-Intensity Interval Training (HIIT) can be effective only if you follow the right method. Before outlining the few things that can make the most of a HIIT workout, let’s quickly walk you through the concept of HIIT – in case you don’t know it already.
- HIIT – A Quick Overview
HIIT or High-Intensity Interval Training involves short sessions of intense exercise followed by periods of lower-intensity exercise or rest. At several fitness classes in Mumbai, these workouts mix aerobic and resistance training. According to a study by the British Journal of Sports Medicine, during the hard-charging interval, the practitioner’s heart rate extends at least 80% of its maximum capacity. The recovery session, on the other hand, is performed at 40-50% of maximum heart rate.
Some of the common HIIT styles include Tabata, AMRAP, EMOM, dynamic steps circuit, and explosive plyometric training. HIIT workout helps to burn out a lot of calories and improve the practitioners’ cardiovascular and overall strength.
- Pro Tips to Make the Most of HIIT Workout
1. Warm-up is a Must
You see, HIIT, unlike regular exercise forms, demands some aggressive movements. If your muscles are not flexible enough, you can face serious injuries. To avoid it, prepare your muscles,do not skim on the warm-up.
2. Mix it Up
During HIIT, you need to switch between multiple exercises, otherwise, your body will be comfortable at one type of movement and it won’t be as effective. Therefore, switch up your minute of flutter kicks to a minute of planks or try cross jacks instead of jumping jacks for a different angle.
Fitness experts recommend to put your maximum efforts in 2-minute intervals and follow it by a lower-intensity exercise to recover before switching to a new exercise.
3. Don’t Neglect the Recovery Period
A common misconception is that HIIT workout produces the ultimate result if you keep on exercising for a long time without any rest. That’s not the case at all!
Here’s a quick fact – During HIIT, muscles acquire energy from the anaerobic system as oxygen cannot get into the muscles so fast. When you take rest, your body requires oxygen. This is when fat is burnt and used as a source of fuel.
4. Don’t Overdo It
Every individual has a unique body and you need to modify the exercise as per your ability as well. For instance, if you are a beginner, you may start with a 1:2 ratio (do an exercise for say, 30 seconds, then take rest for one minute, and repeat). Then gradually move to a 1:1 ratio. Also, you should feel 100% concentrated, calm and physically fit so as to avoid any injury.
The worst mistake people do is to flow with the trend by watching some YouTube videos! Don’t risk your health. Consult fitness experts, say the efficient personal trainers in Mumbai to know if HIIT is the right fitness regimen for you or which exercises are ideal for you.
5. Pay Attention to Your Diet
Pre-workout nutrition should include carbohydrate and protein food. Try to consume one to two hours prior to HIIT so as not to feel lightheaded or too heavy! You may eat low-fat Greek yoghurt with berries, whole-wheat toast with peanut butter, apple or banana with your favorite nut butter. Also, stay hydrated all the time. Drink good quality fluids to replenish the lost electrolytes (these include sodium and potassium and are lost through sweat during exercise).
During the intense exercise session, most of the glycogen (carbohydrates stored in the muscles and liver) is depleted. So you need to replinish with a good post workout snack after the training. Try to eat within 30 minutes after finishing a HIIT session.
- Wrapping Up
Hope you have got a sound idea about HIIT session and how to reap its benefits. For any more queries, feel free to reach us. We’ll be happy to help you.