A routine that takes away kilos quickly

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Interval workouts to get in shape

Well then it’s time to try these tricks that will give Susana Dakidissa, to train with intervals. Do not miss it!

Precautions and recommendations to high-intensity exercise
If there is one area where Susana Dakidissa, our star columnist fitness moves like a fish in water, is prepared in accordance routines so you can lose weight and get the best possible performance for the year. On this occasion, I will speak in depth intervals with intensity routines. Ideal to lose weight fast!

If you want to lose weight, try a routine intervals

Routines -high intensity intervals or HIIT interval training- are a very effective way to train, not only to burn fat and lose weight but to improve your fitness. It consists of short-term exercise (effort) but high intensity interspersed with moments of rest or low intensity.

39737319-ejercicioFor example, you run as fast as you can for 30 seconds (sprint), then you walk 1 minute and repeat this for 20-30 minutes. You can make running, jumping rope, swimming, doing bicycle, elliptical, rowing, squats, weight training and exercise virtually any of those characteristics.

The duration of the effort and rest intervals determine the level of the year; ie you can adapt to your level. For example, if you’re not used to this type of training is better to opt for longer breaks and shorter efforts. And this can be modified as you pick up more resistance exercise. You can also modify the intensity of effort that period can be smoother if you are a beginner, a really intense and demanding and if you take time with this type of exercise.

Why are effective routines intevalos?

The high intensity of the exercises and short power recovery including an acceleration of metabolism are made. Resulting in an increased metabolism up to 48 hours after a full routine of HIIT, so during this time keep burning calories and fat. HIIT training has a greater effect in reducing fat than regular cardio workout long term, research shows that only 20 minute intervals can make greater progress to run at an easy pace for 1 hour.

The shorter duration of an interval training session, effectively prevents us from our body into a catabolic state in which the body starts to use muscle for energy. By contrast, the HIIT training can even promote increased muscle mass.


Precautions and recommendations to high-intensity exercise

This practice our body undergoes a fairly large job and realize it is not recommended more than 3 times a week. It is also advisable to leave one day of rest between workouts. And, as always before doing any high-intensity physical activity, you should consult your doctor or physiotherapist.

Due to the high intensity, it is not advisable to extend this type of training for more than 30 minutes. If after 30 minutes you still with energy to continue, you have not worked hard enough. And it is important that hot stretch before and after training.

Other benefits are that this type of training makes you save time, help you burn a lot of fat, boost your metabolism, improve your fitness and cardiorespiratory endurance. You will see that every time you get tired less and depending on the exercises you include in your workouts HIIT, you can also increase your strength and explosiveness. Another benefit of HIIT is that you can do it everywhere, at home, in the park, beach, at the gym, etc. You can adapt it to your needs and do what you have on hand. Time is also a benefit, can make a HIIT routine that lasts only 5 or 10 minutes and get soaked with sweat.

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