The High Intensity Interval Training (HIIT) has become a preferred training method for the burning of body fat. This highly effective type of training is used particularly in professional and competitive sports as an efficient training program.

What is HIIT?

High Intensity Interval Training is one training methodwhich consists of longer training intervals with a high intensity. These alternate continuously with short training intervals with a low intensity (regeneration pauses). HIIT is particularly suitable for running sports, but can also be effectively integrated in weight training, football, basketball and other sports. Because HIIT requires significantly more exercise intensity than traditional cardio training, High Intensity Interval Training is an ideal method for body fat burning. Several empirical studies have shown that HIIT can burn fat more effectively than the so-called low-intensity exercises. Also, the metabolism can be sustained increased by high intensity interval training, which in the end can lead to a higher calorie consumption during the day. What training success can you expect from HIIT? Training with High Intensity Interval Training has two goals: 1. The promotion of body fat burning. 2. The improvement of endurance in the anaerobic as well as in the aerobic area. With HIIT you can quickly achieve positive results in a relatively short time. This is one of the reasons why HIIT is so popular with strength athletes. The combination HIIT with an intensive strength training can provide already after 8 weeks training for optically visible successes.

action
NEW
29.90 VAT included
*Neuer Geschmack*
23.90 VAT included

How is High Intensity Interval Training trained?

Strength athletes should train HIIT about three times a week on days when they are not exercising. The intervals within the training can be between 5 and 10 exercise intervals. The intervals should be systematically increased every two weeks. HIIT intervals can also be performed on various sports equipment such as Stairmaster, bicycle or treadmill. However, the ideal sports for High Intensity Interval Training are still all running sports and especially the sprinting techniques. Sufficient for an intensive HIIT training are already 12 minutes of exercise time, which are carried out three times a week. At the latest after 8 weeks intensive HIIT training one can book the first successes. Ideal for the analysis of the individual training intervals are heart rate monitors, where you can read the heart rate and indicate when you no longer trained in the aerobic zone. It is important to check the training routines weekly, so that the upcoming intervals and the nutritional program can be adapted individually to the current performance level. Especially with the nutrition it should be pointed out that it is for the fat burning It is not necessary to completely abstain from the nutrient fat in the diet. Fat is an important macronutrient for athletes, who should not be left out when preparing their own meals. Especially omega-3 and 6 fatty acids are healthy fats that are essential for the health and well-being of the athlete.

Who benefits most from High Intensity Interval Training?

High Intensity Interval Training is particularly suitable for people who burn no or little body fat despite intensive cardio training. Various scientific studies have shown that the short but intense training intervals at High Intensity Interval Training can burn more body fat than training through long-lasting cardio exercise programs. This opinion was demonstrated, for example, by a study at the Laval University in Quebec, which was conducted with two groups of volunteers. In Group 1, participants had to complete an intensive HIIT training program for a total of 15 weeks, while participants in Group 2 had to train with a stationary cardio program for 20 weeks at the same time. At the end of the study weeks, the analyzed results showed that the participants in group 2 lost more of their temper than those in group 1, but the subjects from the HIIT group were able to burn significantly more body fat during the same period. Another study showed that an athlete's stamina can be increased significantly within 15 to 20 minutes thanks to efficient HIIT training. If you want to achieve the same success with a cardio workout, the athlete should train for at least 60 minutes. High Intensity Interval Training is also the ideal training method to avoid time-consuming cardio training methods. An intense running workout often takes 45 to 60 minutes, which lasts many recreational athletes too long. HIIT training provides a much greater success in terms of body fat burning in much less time, and is therefore recommended as an alternative to traditional cardio programs. But even professional athletes can use the help of High Intensity Interval Training to sustainably improve their performance and performance level. The explosiveness in the load intervals provides a significant improvement in speed and endurance. Also, the flexibility and flexibility in the individual movements can be improved by High Intensity Interval Training. These training advantages are therefore especially in competitions and matches to full advantage. But not for every athlete is an intensive and hard HIIT training. The heavy load on jumps and the explosive starts in the sprints significantly burden the tendons and joints and can therefore also lead to some athletes injury. But also people with heart problems, diabetes or respiratory diseases should avoid intensive HIIT training. It is important for all athletes that they consult a competent physician before starting a High Intensity Interval Training, who confirms with a preliminary examination that the body is fit for the intensive training load health. Even a strength athlete should think about whether he wants to integrate the HIIT training into his training program. The intensive high intensity interval training costs a lot of energy and therefore requires intensive regeneration. The strength trainer's weekly exercise program can require significantly more recovery through High Intensity Interval Training.

Example of an 8-week HIIT training (running) in combination with a weekly strength training

Weeks 1-2

  • Monday - Full Body Strength Training
  • Tuesday - High Intensity Interval Training Workout
  • 30 seconds jog, 30 seconds sprint, repeat these intervals 7 times in a row (total time 8 minutes)
  • Wednesday - Full Body Strength Training
  • Thursday - High Intensity Interval Training Workout
  • 30 seconds jog, 30 seconds sprint, repeat these intervals 7 times in a row (total time 8 minutes)
  • Friday - Full Body Strength Training
  • Saturday and Sunday - regeneration

Weeks 3-4

  • Monday - Full Body Strength Training
  • Tuesday - High Intensity Interval Training Workout
  • 30 seconds jogging, 30 seconds sprint, Repeat these intervals 9 times in a row (total time 10 minutes)
  • Wednesday - Full Body Strength Training
  • Thursday - High Intensity Interval Training Workout
  • 30 seconds jogging, 30 seconds sprint, Repeat these intervals 9 times in a row (total time 10 minutes)
  • Friday - Full Body Strength Training
  • Saturday and Sunday - regeneration

Weeks 5-6

  • Monday - Full Body Strength Training
  • Tuesday - High Intensity Interval Training Workout
  • 30 seconds jog, 30 seconds sprint, repeat these intervals 11 times in a row (total time 12 minutes)
  • Wednesday - Full Body Strength Training
  • Thursday - High Intensity Interval Training Workout
  • 30 seconds jog, 30 seconds sprint, repeat these intervals 11 times in a row (total time 12 minutes)
  • Friday - Full Body Strength Training
  • Saturday and Sunday - regeneration

Weeks 7-8

  • Monday - Full Body Strength Training
  • Tuesday - High Intensity Interval Training Workout
  • 30 seconds jog, 30 seconds sprint, repeat these intervals 14 times in a row (total time 15 minutes)
  • Wednesday - Full Body Strength Training
  • Thursday - High Intensity Interval Training Workout
  • 30 seconds jog, 30 seconds sprint, repeat these intervals 14 times in a row (total time 15 minutes)
  • Friday - Full Body Strength Training
  • Saturday and Sunday - regeneration

Annotation: Jogging should be done up to 65-75% of the Maximum Heart Rate (MHR). Sprints should be trained to 90-95% of MHR.

shopping cart Hast du ein Gutschein ?