Lose weight with the vitamin weight loss exercise program without complications and diseases!
How do ierval training increase fat burning?
Your body coinues to burn calories after iense HIT workouts, and the amou of calories it burns is more than the amou of calories burned by light sports such as walking and jogging.
Heat training increases the two main types of hormones epinephrine and norepinephrine (which play an esseial role in fat burning). These two hormones are responsible for the transport of lipolytics (factors that break down fats).
One of the HIIT exercises is Tabata, which consists of 20 seconds of iense movemes followed by 10 seconds of rest for eight rounds per workout. These exercises are difficult, but if you get used to it, you can easily increase your fat burning ability.
What people are forbidden to exercise hit?
Before starting heat or ierval exercises, you must consult with experts and trainers and have a good sports background, because the high iensity of these exercises is not suitable for all people.
The ierval training style is prohibited for pregna women or those who are overweight, as well as people with cardiovascular disease, joi problems, and back disc problems. Otherwise, you can try Heat Sports.
How to start practicing hit?
Now that we have talked about the benefits of heat training, you must have decided to start this training system! In the following, we bring a guide for starting hit exercises.
* Start your training with the movemes you know!
A hit training routine consists of several differe movemes that are repeated in sequence. If you are a beginner, choose exercises that you are familiar with and can do correctly. For example, if you ride a bicycle, one of your exercises should be a bicycle. But if you have never ridden a bike before, do not come to this exercise.
* Go to simple and low-pressure exercises to start!
The nature of heat training is to be very heavy and high pressure. But this training iensity can be adjusted for beginners. It is very obvious that the exercises should be at your level of physical fitness so that you do not get injured. Adjusting the heat training in the beginning means that:
- Do not work more than one or two sessions per heat week.
- Include as much rest time in your training routine as you have training time. (For example, squat for 30 seconds and then rest for 30 seconds).
- Over time, you can increase the iensity and duration of the exercise.
* Enjoy the hit, not suffer!
You exercise to develop your body and soul; So it’s natural that exercise is a tough challenge and you don’t always enjoy it. But it doesn’t have to be so hard that it becomes annoying.
Since heat training is of high iensity, it is natural to demand a lot of effort and feel tired; But feeling severe pain, severe shortness of breath or dizziness is a sign of a problem and the exercise should be stopped. Exercising too hard can damage muscles, jois, or tendons. So always be careful to keep the level of training at the level of your ability and do not expect very strange exercises.
Examples of hit or ierval exercises
In the following, we iroduce and teach the most common and best HIIT exercises. With these exercises, you can jump higher, run faster and perform movemes with better efficiency.
1. Dumbbell fro squat and heel touch
2. Walking on hands and swimming squats
3. Plank jack and butterfly
4. Plank jack and touching the head of the knee
5. Diagonal jump in swimming mode and periodic touching of hands
6. Squat and standing diagonal
7. Crunch and star jump
8. Single-leg single-bend dumbbell climbing
Some importa pois about performing hit exercises
Hit exercises are stressful and challenging, and you should pay atteion to the following pois to get the best results and avoid any injuries.
- Before trainingWarm up: Before starting heat exercises, be sure to do 10 minutes of general warm-up and 5 minutes of specialized warm-up. Warming up before heat exercises is very necessary and should not be neglected under any circumstances.
- After trainingCool: Warming up is just as importa as cooling down. After finishing the exercise, cool down your body for 5 to 10 minutes. Light and gele stretching movemes preve muscle pains tomorrow.
- Pay atteion to the iensity of your training: The goal is to train slowly and according to your body conditions, and gradually increase the iensity of the training; Don’t suddenly come to very hard and stressful training and wa to make up for a few years of inactivity in a few hit sessions! Give your body time to gradually adapt to this type of training.
- Get enough rest: Heat training is designed for one or two sessions per week, each heat training session requires enough rest and you need to give your body time to repair itself.
- Stay hydrated: Be sure to drink enough water before, during and after exercise. Dehydration makes you tired and causes muscle cramps and decreases your performance.
- Get in touch with the coach: The trainer will teach you how to perform the movemes correctly and also design a detailed training program according to your physical condition and abilities according to your goal (weight loss, strength gain, endurance improveme, etc.).
- Listen to your body: If you experience shortness of breath or chest pain during ierval training, be sure to pay atteion to it and slowly cool down your body (be careful not to stop training suddenly, because it can be troublesome).
One of the effective methods and fast ways to get fit and burn fat is to do high-iensity exercises or heats or iervals. Ierval consists of high-iensity and explosive exercises with a short rest between each set. Hit moves are not suitable for everyone. Therefore, it is necessary to consult your doctor and trainer to do it.
In this article, we have iroduced heat (ierval) exercises in detail. We talked about its differe features and tips and we have brought differe types of ierval exercises.
Sources: healthline – acefitness – vox.com
