Entrenamientos de alta intensidad: beneficios y consejos para principiantes | Eurofitness
The high intensity workouts (HIIT) have gained popularity as an efficient way to improve health and fitness in less time. This type of training combines bursts of intense effort with short periods of rest, maximizing results in short sessions.
In this article, we will discover the benefits of HIIT, its impact on the body and the best tips for those new to this method.
What are high intensity workouts?
HIIT is a training format that alternates high intensity exercises with periods of active or complete recovery. This approach helps raise your heart rate and keep it high throughout your session, improving calorie burning and physical performance.
For example, a typical HIIT routine might include 30 seconds of sprinting followed by 30 seconds of walking, repeated several times. This pattern can be applied to cardio, strength exercises, or even combinations of both.
Benefits of high intensity training
1. Efficient calorie burning
HIIT allows you to burn a large amount of calories in a short period of time. Additionally, the effect known as “excess post-exercise oxygen consumption” (EPOC) ensures that the body continues to burn calories even after finishing training.
2. Improvement of the cardiovascular system.
Alternating between high intensity peaks and rest trains the heart and improves circulation. This strengthens the cardiovascular system and reduces the risk of related diseases.
3. Increased resistance
Regular HIIT sessions increase aerobic and anaerobic capacity, improving endurance for both physical activities and daily tasks.
4. Preservation of muscle mass
Unlike long cardio workouts, the HIIT Helps maintain muscle mass while reducing body fat.
5. Flexibility over time
With sessions typically lasting between 15 and 30 minutes, high-intensity workouts are ideal for those with busy schedules.
Considerations before starting
Although HIIT has numerous benefits, it is not suitable for everyone. Before you start:
- Consult a professional: If you have health problems or are a beginner, consult a personal trainer or doctor before starting this type of training.
- Evaluate your physical level: HIIT is demanding; You start with an intensity level adapted to your current ability.
- Warm up properly: A good warm-up is essential to avoid injuries and prepare the body for the effort.
Tips for HIIT Beginners
1. Start slowly: Don’t try to do too intense sessions at first. The body needs time to adapt to the effort.
2. Control your technique: Be sure to perform each exercise with proper technique to avoid injury. If you have doubts, ask a trainer for help.
3. Listen to your body: If you feel extreme pain or exhaustion, stop and rest. Progress comes with perseverance, not overexertion.
4. Moisturize well: HIIT can cause a lot of fluid loss due to the intensity of the effort. Stay hydrated before, during and after training.
5. Combine with other workouts: There are no bases for your entire routine in HIIT. Combine with strength exercises, yoga or moderate cardio to balance the impact on your body.
Common mistakes when doing HIIT
- Do not heat or cool: Skipping warm-up or final stretches increases your risk of injury.
- Overload training: Doing HIIT every day can lead to muscle fatigue and overtraining.
- Just look at the intensity: The quality of the movements is more important than the quantity.
Additional benefits of HIIT for mental health
In addition to the physical benefits, high-intensity workouts also have a positive impact on the mental well-being. By releasing endorphins, HIIT helps reduce stress and improve mood. It also encourages discipline and self-improvement, qualities that can be transferred to other aspects of life.
The high intensity workouts They are an excellent option for those looking to maximize results in less time. With its multiple benefits, from cardiovascular improvement to efficient calorie burning, HIIT is a versatile and adaptable tool for all types of people.
If you’re ready to start, remember to adjust the intensity to your level and progress progressively. At Eurofitness you will find facilities and trainers trained to guide you on your path to a more active and healthy life.
