HIIT training means “Hight Intensity Interval Training” or “high intensity fractionated training”. Ideal for working on your endurance and strength. The aim of this training is to approach the maximum intensity possible for short periods of time, it is recommended to carry out a check-up with the cardiologist before embarking on this type of activity. And, before any effort, it is important to warm up well.
The principle: alternate short periods of ultra-intensive exercise with short periods of rest or active recovery. The key is high intensity. You have to give it your all on the exercise periods. We are looking for the maximum intensity (heart rate 90% of your maximum = very severe shortness of breath, muscle pain). After each effort, you will be given a recovery period equal to or less than the effort time. This recovery can be active (walking or running very slowly) or passive.
Widely used in endurance sports, this method can also be adapted to strength training. This is a rather flexible method since it does not require any specific equipment. Exercises are based on body weight resistance and are designed to keep your heart rate as high as possible.
There are many high intensity exercises of varying difficulty. Surprising your body remains the second principle of HIIT in order to avoid routine, to use your body in many ways and thus to progress.
High intensity training causes the same adaptations to aerobic work but in less training time. According to some studies, HIIT training provides the same benefits as larger endurance training, which is practical when you have a busy schedule or lack motivation.
HIIT allows you to burn calories and fat not only during exercise but also afterwards. When muscle strengthening is combined with a high heart rate, there is a loss of fat mass. This boomerang effect can last up to 48 hours after the session. On the other hand, the more muscular you are, the more energy you consume at rest.
In HIIT, we do not try to isolate a muscle group (sometimes the case of weight training). On the contrary, we try to work on the movement as a whole and thus engage all the muscle chains.