Variants of high intensity exercises so you can start your training routine
Surely you have heard of high intensity training, also called HIIT , for its acronym in English. And it is very likely that, if you have little time to practice sports and your intention is to tone up and lose weight, you have been suggested to perform these exercises. But if you are new to the gym, you probably don’t know exactly what this routine consists of and how to do it safely. We will tell you.
What is high intensity training?
“It is a training method that consists of combining a series of exercises with maximum effort with periods of rest”, explains David Mora, technical director of Go Fit in Ciudad Real. For this, exercises are performed that raise the heart rate and others that decrease it.
Its main advantage is the working time, which is needed less for a result similar to that of other sports. ” HIIT achieves great benefits at the cardiorespiratory level and metabolic function but in a shorter time compared to other types of exercises. And in today’s society, with this lack of time it is ideal for a full job”, says David Blackberry.
The keys to good ‘HIIT’
The ‘fitness’ expert explains to us what are the keys to doing this training correctly:
Planning . As in all physical and sports activity, it is very important to structure a work session, properly planning its parts (warm-up, main part and cool down). For example, the ideal is to make a good warm (about ten minutes) and then make the main part which would conduct exercises high intensity intervals , exercises functional strength (about 20 minutes), and finish with gentle exercises.
With a coach . It is suitable for any healthy person and, of course, for the population with health problems due to improvements in cardiovascular health and in the control of hyperglycemia. Of course, it is advisable that it be carried out, at least at the beginning, with professional technicians to avoid the risk of injury.
And is that the only contraindication of high intensity training is not doing it well, since injuries can occur. Likewise, if you have not been doing sports for a long time or have a health problem, you should consult your doctor beforehand. The same if you have injuries or if you have undergone any surgical intervention. You always have to communicate it to the technical staff so that they can tell us what exercises we cannot do.
Suitable for beginners
According to the sports professional, Go Fit, the most typical high intensity exercises are Tabata , Boot Camp, etc. If they are to be done at home, the most common are burpees , squats, or push-ups. To adapt to them, at least initially, we can make some variations.
- Jumping jack with variant : it is about jumping separating the legs and arms at the same time. The variant for beginners will be easier: instead of separating the two legs, do it with one leg and, later, with the other.
- Softer push-ups : instead of stretching the legs so that the body is like a board, support hands and knees and lower by bending the elbows until the chin touches the floor. Push back to the starting position.
- Beginner climber : in a push-up position with your hands on a bench, your body and arms stretched out, place one knee on your chest and step back, striking the ground with your foot. Alternate legs.
- Squats : Squat down with the weight on your heels, straighten your legs to stand up, and place the weight on your left leg as you lift your right leg to the side. Do it with each side.
- Dumbbell Squats : Bend your knees and hips and squat with your back straight and arms at a 90-degree angle. Get up and place your arms stretched out and close to your body.
- Adapted plank: lie on your stomach with your forearms on the floor, your feet together, and your spine in a neutral position. Raise your body onto your forearms and the tips of your toes and hold the pose for as long as you can.