You are bored and can not stand the most extreme dietary therapies but the results are still not as desired, even falling ill because the body lacks the necessary nutrients due to an unscientific diet.

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It’s time for you to need the fastest and most effective weight loss method today, which is HIIT.

So what exactly is HIIT, how to practice HIIT to lose weight fastest, when learning about Fitness, you must always have this question in your mind. In the following article, the coaches at Huong Anh Fitness will help you answer those questions, and would like to share with you a 30-day weight loss plan with HIIT exercises.

What is HIIT?

HIIT (High Intensity Interval Training) is an acronym for High Intensity Interval Training or High Intensity Cardio Exercise. In short, HIIT is “fast” “powerful” and effective. Its main goal is in the shortest possible time to achieve the purpose of losing weight, strengthening and improving the functioning of the body. Each HIIT exercise puts your body at almost full capacity for a short period of about 30 seconds.

To better understand we need to know that HIIT is a training method that includes many training sequences, not a single, specific exercise. The exercises in this series are all advanced, high-intensity, and fairly heavy exercises.

HIIT workouts typically last about 10 to 20 minutes, and include alternating sprints and recovery periods. In the sprint phase, to achieve maximum efficiency requires you to mobilize all the strength of your body with maximum capacity, the minimum time is 10 seconds and the maximum should not be more than 30 seconds. At the stage of absolute recovery, you must not stop completely, but walk as fast or slow as you like.

Effects of HIIT

HIIT helps to promote metabolism, increase the efficiency of respiration and metabolism.

HIIT helps to save practice time. According to calculations by experts, 15 minutes of proper HIIT training is equivalent to 30-45 minutes of normal exercise.

The difference of HIIT with other types of exercise is that the fat burning effect lasts for many hours and then up to 38 hours. This means you’ll still burn fat even after you’ve left the gym.

Practicing HIIT regularly and correctly will help strengthen muscles and increase the body’s endurance.

What are the disadvantages of doing HIIT?

HIIT brings a lot of benefits to practitioners, but not so that it does not have disadvantages, which can be listed as:

– These are exercises that are not for newbies, because their cardiovascular, circulatory, and physical systems are not enough to meet these series of exercises.

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HIIT is a series of exercises for people with high willpower, those who are strong and determined enough to take on the challenges it brings.

Moreover, practicing HIIT is quite easy to lead to injury, so for the most effective and safe practice, the practitioner should seek professional coaches and no matter how great its benefits are, we should not. Overuse and should only spend up to 30% of the total training time devoted to it, because the body needs time to rest and recover to avoid muscle loss.

How to practice HIIT

Reality cannot give an exact number because with different exercises, different equipment and most importantly, each of us will have different milestones. But basically, for those who are new to HIIT, we recommend choosing a professional trainer to exercise safely and effectively.

Many of you when you are new to HIIT, wonder if the ratio between the two “fast” – “slow” phases in a HIIT exercise is reasonable? In fact, there is no exact number because exercises with different equipment will require different time and each of us is different. For those who are new to HIIT, the recommended ratio is 1:3 (ie 20 seconds fast 60 seconds slow or 30 seconds fast 90 seconds slow) or 1:2. Then, depending on your health situation, you can gradually increase the sprint time and gradually reduce the rest time to suit you best. According to Thien Truong Sport, you should listen to your body to apply the ratio for yourself, not copy someone’s formula. In particular, a reasonable HIIT exercise should not last more than 20 minutes because simply if you do HIIT correctly, it will be very difficult to do more than 20 minutes.

Note for safe HIIT practice and best weight loss.

To apply the HIIT training method safely and bring the best weight loss effect, you need to note some of the following issues:

– Consider carefully your own condition before practicing, HIIT is only for people with good physical strength and tolerance for very intense exercises.

Before applying the HIIT method, you should warm up with 30 minutes of cardio or jogging to warm up your body.

– Do the movement from an easy level, do it slowly and with the right posture to avoid injury

You should also eat a moderate amount of food 2-3 hours before exercise to avoid exhaustion.

– Should have stopwatch so you don’t miss your workout.

– Drink enough 2.5 liters of water per day and drink from 3-3.5 liters of water for the day of applying HIIT exercise.

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– Avoid eating fried and fatty foods. Replace red meat with white meat and don’t eat starch after 7pm.

Above is the entire share of Huong Anh Fitness to help you better understand HIIT and answer the question what is HIIT? Wish you good health and achieve high results with this HIIT method.

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LOSE WEIGHT WITH HIIT IN 7 DAYS

DAY 1:

Level 1: 5 roundsLevel 2: 10 roundsLevel 3: 15 rounds 1 minute rest between rounds Do 20 seconds of each movement.

1. Running exercises to raise thighs:

Do the same thing as when you run in place, but raise your thighs above your hips. Run 30 seconds rest 15 seconds, and continue 30 seconds rest 60 seconds to complete 1 lap.

2. Basic squat exercise

3. Burpees exercise

Stand up straight, then sit down with your palms on the floor. Jump your feet back into a plank position, then jump your feet back to a sitting position, and repeat.

DAY 2:

Level 1: 3 roundsLevel 2: 4 roundsLevel 3: 5 rounds Elbow plank exercise 4 times: 10 seconds exercise, 20 seconds rest, 20 seconds rest 20 seconds, 10 seconds 20 seconds rest and 20 seconds rest 60 seconds.

DAY 3:

Practice each exercise 1 minute

1 minute rest between exercises

1. Running exercises to raise thighs:

Do the same thing as when you run in place, but raise your thighs above your hips. Run 30 seconds rest 15 seconds, and continue 30 seconds rest 60 seconds to complete 1 lap.

2. Jumping jacks exercise:

Stand up straight with your arms at your sides, jump and bring your feet to the side and arms overhead. Then return to the original position.

3. Basic squat exercise:

4. One leg kick exercise:

Stand up straight and kick your legs to the side in turn.

5. Hand-to-foot exercise:

Perform the exercise to bring the right foot up to touch the left hand and vice versa.

6. Footstep exercise:

Stand up straight with one foot forward, one foot behind. Bend your legs to create a 90-degree angle. Then straighten your front leg and raise your back leg

7. One leg lift plank exercise:

Perform like a plank, but lift one leg up and switch legs repeatedly.

8. Climbing exercises:

Put your hands and toes on the floor of the house. Lift the left leg and right leg up, making it as fast as running.

9. Jump plank exercise:

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Do a plank jump right foot to the right, then return to the starting position and do the same with the left leg.

DAY 4:

Level 1: 3 roundsLevel 2: 4 roundsLevel 3: 5 rounds Burpees: Stand up straight, then sit down with your palms on the floor. Jump your feet back into a plank position then jump your legs back to a sitting position, and repeat. A round consists of 4 times: do 10 seconds rest 20 seconds, 20 seconds rest 20 seconds, 10 seconds rest 20 seconds and 20 seconds rest 60 seconds.

DAY 5:

Level 1: 5 roundsLevel 2: 10 roundsLevel 3: 15 rounds1 minute rest between rounds

1. Jump plank exercise: Do a plank jump with your right foot to the right, then return to the original position and do the same with the left leg.2. One-leg plank exercise: Do the same as plank but lift one leg up and switch legs continuously.3. Hand-lifting plank exercise: Perform a plank position and alternately raise one hand to bring it straight forward.4. Climbing exercise: Put your hands and toes on the floor. Lift the left leg and right leg up, making it as fast as running.

DAY 6:

Level 1: 5 lapsLevel 2: 10 lapsLevel 3: 15 laps Thigh Lift Run: Do the same as if you were running in place, but raise your thighs above your hips. Run for 30 seconds, rest for 15 seconds, and continue for 30 seconds, rest for 60 seconds to complete 1 round. A round includes: Exercise 30 seconds rest 30 seconds and continue to exercise 30 seconds rest 60 seconds.

DAY 7:

Level 1: 3 roundsLevel 2: 4 roundsLevel 3: 5 rounds 1 minute rest between exercises

1. Crunches exercise: lie flat on the floor, hands under your head, legs bent at an angle of 30 degrees. Begin lifting the upper body using abdominal force.2. Reverse Crunches: Lie flat on the floor with your hands along your hips. Raise your legs to a 90-degree angle. Use abdominal force to lift the lower body.3. Up and down leg kick exercise: Lie flat on the floor, using your abdominal muscles to lift your shoulders and head up. Raise your legs up and down in turn as a scissor.4. Scissor exercise: Lie flat on the floor, or put your hands under your lower back. Two legs swing back and forth scissor.

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In short, HIIT is an extremely effective way to lose weight, but to achieve the best results, in addition to exercise, a weight loss diet is something you need to pay special attention to.