HIIT is the process of alternating between intense periods of anaerobic exercise and recovery periods of exercise. Anaerobic exercise – like sprinting – is exercise of an intensity high enough to begin lactic acid fermentation in muscles, which promotes strength, speed and explosive power.
Alternating between short periods of anaerobic exercise and periods of aerobic exercise results in a highly efficient workout. For best results, the periods of high intensity should be performed at almost maximum effort, and the slower periods at around 50% effort.
Why do HIIT?
HIIT is great for muscle development, but not in the sense of strength or muscles you would use for weight training. It gets you fitter much faster. According to a study published in the Journal of Physiology, HIIT delivers all the benefits of a steady state of cardio in a fraction of the time because of the way it works your muscles.
Studies carried out by the Motreal Heart Institute have shown that participants doing two HIIT workout sessions a week boosted their brain oxygenation within four months. Not only good for your body, HIIT is great for your mind too.
Adults who are in good health and exercise already should try HIIT to see how it increases their fitness. A good level of fitness is best for those starting out with HIIT, so complete beginners or those who haven’t been to the gym for a while might struggle.
HIIT is intense, so it is recommended that you do no more than three sessions a week to avoid injury or unnecessary stress on your joints. More isn’t always better when it comes to HIIT.
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HIIT ni mchakato wa kubadilishana kati ya vipindi vya nguvu ya mazoezi ya anaerobic na vipindi vya kupona ya mazoezi. Mazoezi ya anaerobic - kama sprinting - ni mazoezi ya nguvu ya kutosha kuanza fermentation asidi lactic katika misuli, ambayo kukuza nguvu, kasi na nguvu ya mlipuko. Kubadilishana kati ya vipindi vifupi vya mazoezi ya anaerobic na vipindi vya mazoezi ya aerobic husababisha mazoezi yenye ufanisi sana. Kwa matokeo bora, vipindi vya nguvu za juu zinapaswa kufanywa kwa karibu juhudi ya juu, na vipindi vya polepole kwa karibu juhudi ya 50%. Kwa nini HIIT? HIIT ni nzuri kwa ajili ya maendeleo ya misuli, lakini si katika maana ya nguvu au misuli ambayo unaweza kutumia kwa ajili ya mafunzo ya uzito. Inakufanya uwe na afya bora haraka zaidi. Kulingana na utafiti uliochapishwa katika jarida la Journal of Physiology, mazoezi ya juu ya mwili hutoa faida zote za hali ya kudumu ya cardio katika sehemu ndogo ya wakati kwa sababu ya jinsi inavyofanya kazi misuli yako. Utafiti uliofanywa na Taasisi ya Moyo ya Montreal ulionyesha kuwa washiriki waliofanya mazoezi mawili ya HIIT kwa wiki waliongeza oksijeni ya ubongo wao ndani ya miezi minne. HIIT ni nzuri kwa mwili wako na akili yako pia. Watu wazima ambao wana afya nzuri na tayari wanafanya mazoezi wanapaswa kujaribu HIIT kuona jinsi inavyoongeza afya yao. Kiwango kizuri cha mazoezi ni bora kwa wale wanaanza na HIIT, kwa hivyo waanzilishi kamili au wale ambao hawajawahi kwenda kwenye mazoezi kwa muda wanaweza kupambana. HIIT ni mazoezi ya nguvu, kwa hivyo inashauriwa kufanya zaidi ya vipindi vitatu kwa wiki ili kuepuka majeraha au mkazo usio wa lazima kwenye viungo vyako. Zaidi si daima bora linapokuja HIIT. Je, una vidokezo vya juu vya HIIT vya kushiriki nasi? Kuwasiliana kupitia Facebook au Twitter na sisi kushiriki vipande yetu favorite ya ushauri na wafuasi wetu!