High-intensity interval training for newbies

High-intensity interval training is one of the most complete ways to exercise. It makes your whole body work at the highest level of intensity, which you must take into account when performing any form of physical activity.

Those of us who are already bored with regular aerobic exercise can now try a new training format that has already gained many followers around the world. This new format is called "High Intensity Interval Training" and is a great option for those who go to the gym and want to start a new form of exercise.

So let's see what this high-intensity interval training is and looks like for beginners.

Overall, high-intensity interval training is one of the most complete ways to exercise. It makes your whole body work at the highest level of intensity, which you must take into account when performing any form of physical activity.

And if you'd like to know more about it, just take a few minutes to read the rest of our today's article.

What is this high-intensity interval training anyway?

High Intensity Interval Training is also known as HIIT (derived from the first letters of the English name High Intensity Interval Training). Overall, it combines vigorous exercise with other, less strenuous activities that help your body regain strength.

Such a selected alternative allows for effective training, which is at the same time pleasant, fun and really very efficient. It is especially eagerly chosen by beginners in the world of aerobics and sports training. Every day, more and more people are choosing to add HIIT beginner routines to their active lifestyle.

Due to the interesting nature of exercise and the characteristics of high-intensity interval training, it is unlikely that anyone will want to give up this form of activity. While many people stop going to the gym after a few traditional training sessions, HIIT offers many additional reasons not to.

The benefits of high-intensity interval training

This innovative training method allows you to achieve interesting goals both on the aesthetic, health and fitness level. The most important benefits offered by high-intensity interval training include:

• An extremely effective exercise program that allows you to both lose weight and burn large amounts of fat. It involves burning calories both during training and in the hours following the end of the training session.
• Effectively influencing your strength and using natural resistance. Due to this, your muscles and breathing will noticeably strengthen faster. And this, in turn, also accelerates the building of your muscle tissue.
• High-intensity interval training also contributes to the equalization of blood pressure, which is why HIIT is a recommended form of activity for people struggling with hypertension.
• It increases the efficiency of the circulatory system and increases the maximum value of the VO2 parameter (VO2 max.), I.e. the body's ability to absorb oxygen. That is why you are more efficient and effective in any type of physical activity.
• High-intensity interval training increases insulin production. By doing HIIT exercises, you reduce the likelihood of developing diabetes.
• HIIT training stimulates the production of hormones. These include testosterone and growth hormone, among others.
• It helps to get the right level of cholesterol in the blood by reducing "bad" cholesterol and increasing "good" cholesterol.
• It saves time. A HIIT session takes significantly less time than conventional aerobic exercise.

What do you need to know when starting HIIT training?

The high-intensity interval training (HIIT) routines are very tempting because they deliver great results in a short time. And those are two really attractive-looking benefits.

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However, always remember that, as with any other physical activity, you must gradually increase your load in terms of exercise intensity. There are people who have never done any form of physical activity or have stopped exercising a while ago and have now decided to start over. If you belong to this group of people, we have one essential piece of advice.

You should definitely start with the HIIT training program designed for beginners. It is he who will allow you to start high-intensity interval training and at the same time avoid any health risks. You will be doing the exercises that you should gradually incorporate into your daily training routine. This will help you avoid pain and injuries.

Beginners can track the progress of their HIIT training with the help of the heart rate monitor. There is a simple formula to estimate your baseline value: Your maximum heart rate during training = 220 - age. The calculated parameter will give you a reference value for tracking the progress of your exercises.

But the best advice is to pay attention to what your body says. During high-intensity moments, we suggest you put maximum effort into them, while low-intensity exercise is all about rest and lowering your heart rate.

Examples of HIIT exercises for beginners

As with any sport, high-intensity interval training begins with warm-up exercises necessary to avoid injury.

• So you must, for example, engage in gentle types of physical activity such as walking and running. In this way, your body gradually prepares itself for action.
• Then raise your knees as many times as you can for 15 seconds. This technique is also good for runners. You should do this while standing in the same place and landing lightly on your toes.
• Now it's time to alternate right and left hand boxing at low speed. Your hips should move with your arm movements. The entire exercise should close within one minute.
• Then it's your turn to raise your knees as you jump. Do this exercise at high speed for 15 seconds.
• The next step is high intensity burpees performed for 15 seconds. To begin this part of the training, step out of the plank position. Then lift your body up, resting only on your palms and the tips of your toes. Jump now by bringing your feet together and clapping your hands, then after landing, go back to the plank position as soon as possible.
• Then lift your knees high at low intensity for 15 seconds.
• Perform jump squats at high speed for 15 seconds.
• Then move on to a slow one-minute walk.

In addition, it is possible to perform other variations of exercises, for example taking turns tossing a medicine ball or using dumbbells. The main thing is to change the intensity level in quick succession and then gradually increase the rhythm.