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How do interval training increase fat burning?
Your body continues to burn calories after intense HIT workouts, and the amount of calories it burns is more than the amount 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 essential 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 intense movements 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 interval exercises, you must consult with experts and trainers and have a good sports background, because the high intensity of these exercises is not suitable for all people.
The interval training style is prohibited for pregnant women or those who are overweight, as well as people with cardiovascular disease, joint 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 movements you know!
A hit training routine consists of several different movements 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 intensity 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 intensity 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 intensity, 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, joints, 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 interval exercises
In the following, we introduce and teach the most common and best HIIT exercises. With these exercises, you can jump higher, run faster and perform movements with better efficiency.
1. Dumbbell front 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 important points about performing hit exercises
Hit exercises are stressful and challenging, and you should pay attention to the following points 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 important as cooling down. After finishing the exercise, cool down your body for 5 to 10 minutes. Light and gentle stretching movements prevent muscle pains tomorrow.
- Pay attention to the intensity of your training: The goal is to train slowly and according to your body conditions, and gradually increase the intensity of the training; Don’t suddenly come to very hard and stressful training and want 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 movements correctly and also design a detailed training program according to your physical condition and abilities according to your goal (weight loss, strength gain, endurance improvement, etc.).
- Listen to your body: If you experience shortness of breath or chest pain during interval training, be sure to pay attention 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-intensity exercises or heats or intervals. Interval consists of high-intensity 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 introduced heat (interval) exercises in detail. We talked about its different features and tips and we have brought different types of interval exercises.
Sources: healthline – acefitness – vox.com
