If you feel that you are going to have a few hours in the gym without seeing the results, you are not alone. As a fitness coach and teacher, I helped hundreds of customers to have this accurate problem – until we are entered High Intensity (Bump).
I personally experienced the power. I also saw my strength and heart vascular health, but also improved energy, body composition and mental tricks – sessions that last 30 minutes or less.
Since then, I have helped dozens of customers from busy parents with crowded parents. And the best part? Science supports him.
In this article, you can apply high-intensity classes, what the research is and how effectively and how effective your fitness level does.
What is a high intensive workout (shock)?
High Intensity Training is a way of exercise that is engaged in another way Short explosions of short intensive action with Short time restore time. This may contain a cardi, Trainedor a combination of both. You can know it with other names Glad (High Intensity Relationships), Her (High Intensility Trusts), Totmaor District style trainingBut principle is the same: work hard, restore and repeat.
Hit Nuclear Features:
- Work period: 20-45 seconds of maximum or maximum-maximum strength
- Recreation periods: 10-90 seconds of full rest or low intense movement
- Duration: A total of 15-30 minutes in total
- Frequency: Depending on the intensity 2-4 per week
Examples of Hit exercise:
- The districts of body weight (eg squares, times, push-ups)
- Track or bicycle Sprint intervals
- ChovGumbell changes from time to time
- Rowing machine Sprint
- Supported Supettes with short rest (eg dumbbell terriferations + lung)
Why HIT Works: Science behind the sweat
In his nucleus, beating with you Anaerobic energy systemsThis allows your body to work without leaning over oxygen in a short time. This method makes your muscles and cardiovascular system quickly and long-term influence, and the heart-vascular system that creates a rapid and long-term effects.
The main scientific mechanisms of information technology:
1. EPOC (oxygen consumption extremes)
After the Hit session, your body works to restore the oxygen level, remove lactate and repair muscle tissue. This is a high-ranking metabolism – After the effect– Enable calories Up to 24-48 hours after your session is over.
2. Improved MitoChonDrial density
The more mitochondria is encouraging the production of HIT cells – the body’s energy positions. It increases your ability to do a lively case and improve with time.
3. Extended instinct sensitivity
Hitis regulates blood sugar, reduce 2 diabetes and how your body uses carbohydrates for energy.
4. The hormonal response
Exercise of high-effacements is very hormones The hormone of growth, testosteroneand epinephrineHe plays a role in fat oxidation and in the repair of muscles.
5
The beat is intensified Vou max maxThe main measure of aerobic potential is faster than cardio in a traditional stable state.
6. Hiring muscle fibers
It becomes activated Fast twitch fibersIt is very important to develop power, strength, and speed.
Real Studies: Benefits of Beat Based Benefits
One of the most researched research comes comes in hits Dr. Martin movies and his team at the University of Macmaster.
1. Hit and traditional cardio: Current Conclusion
In a published study within Journal of Physiology (2006)The researchers compared the following:
- Sprint interval training: 3 sessions per week, every permanent ~ 20 minutes
- Endight work: 5 sessions per week, each 40-60 minutes each
Then 2 weeksThey showed both groups The same improvements In:
- Muscle oxidative potential
- Insulin sensitivity
- Exercise
2. Fire loss and metabolic health
Published in 2012 Obesity commentsThe researchers analyzed several trials and found that it was hits Is more effective from a moderate intensive heart To reduce The fat of the abdomen and improvement Insulin sensitivity.
3. Card-blooded vessels and voices
Regularly reviewed Sports medicine (2014) found it High Intensity interval training was most effective by Pou Traditional cardio, especially with obesity adults.
4. The only set of muscles is the growth of similar muscle
Studies show that more collections lead to more muscles grow, the evidence suggests that one set of muscle failures can encourage hypertrophy.
Conclusion: You can get Comparable or better results in part of a time using high intensive training.
Who should try for high intensive training?
One of the best things about the beat is spreadability. It is not just for elite athletes or fans. I used a successful head:
✔ Piece Beginners
- Use less impressive options (eg walking, the wall sits, changed push-ups)
- Start with longer weekends
✔ Piece Busy professionals
- An effective 20 minute order
- Minimum equipment is required
✔ Piece Big adults
- Hit a resistance group or body weight
- A low-effect option to protect joints
✔ Piece Customers of weight loss
- Combines fat burns by storing muscle
- Involvement in the training and continues in time
Of course, if you have heart disease, joint problems or other medical conditions, is very reasonable to contact a doctor.
The best benefits of high intensive teaching
Let’s break it:
| Profit | Why is this important |
|---|---|
| Time is ineffective | Turn more calories in less time |
| Not muscle, I like fat | Keeps lean tissues well than cardio in a steady state |
| Increases metabolism | Group after the rising calorie exercise |
| Improves heart health | Vosh will reduce the heart rate |
| Endook + builds power | Enhances muscle power and cardiovascular capacity |
| No need to have a gym | Effective with body weight, group or dumbbells |
| Flexible to your goals | Fat loss, power, endurance or programmer is programmed for programming fitness |
Safely and effective beat tips
- Thorough heating
Move your body for 5-10 minutes before high practice. - Priority to speed form
Can lead to an injury through reps. Focus on controlled, strong actions. - Headrated and enabled
Improves work classes and recovery before proper hydration and training. - Rationalization
Days of rest, mobility work, or light activity to prevent dislike.
Market primary fan (no device)
Do each movement for 30 seconds, then rest 30 seconds. Repeat the district 3 times.
- Body weight
- Push ups
- Strength bridges
- Mountain climbers (a slow rate)
- Board
General time: heat and sewer for 15-20 minutes
Final Thoughts: Anthraxless of the efficiency
High Intensity Training is more than Tendency – it is a Research-revised and as a result of an approach passion for physical people who work for real people. Whether the fitness is experiencing your trip or experienced raising experienced by plateau, are you having strong results without demanding of your day.
I personally used it. I saw this in the 20s and their 60s. And the science supports what I have experienced: You like more, you can feel more and less.
Checks and sources
- Gibbla, MJ, and others. (2006). Short-term Sprint range and resistant training. Journal of Physiology575 (3), 901-911. https://do.org/10.11111113.122094
- Keeing, SE and others. (2012). The efficiency of high intensive teaching in fat loss. Obesity comments13 (11), 928-944. https://do.org/10.1111111111.467-789X.2011.00982.x
- Weston, ks, and others. (2014). High Intensive Level training in the vote. Sports medicine44 (10), 1407-1417. https://do.org/10.1007/40279-0180-
- Jond, Na and others. (2010). One-sided teach efficiency. Practical physiology, nutabolism. https://pubmed.ncbi.nlm.nih.gov/2030001/
