How many times a week you can conduct high-intensity interval training

High intensity interval training is for that love, but that does not mean that they should be carried out every day. So as not to wear out the body and not to harm the health, need to know how many times a week you can give all the best to the maximum.

Did you correctly carry out HIIT

High-intensity interval training - a method of training, in which short periods of high intensity are replaced by a more relaxed stress or relaxation.

The ratio of working and rest during training can be different: 1: 1 (e.g., Sprint for 30 seconds 30-second rest), 1: 2 (sprint for 30 seconds and rest minute), 1: 3 (sprint 30 seconds and fifteen minutes rest) and etc. The main thing - to work at the maximum.

After this HIIT you should be feeling that you are completely exhausted. If you can continue to exercise at least a few seconds longer put time or repeat HIIT session the next day, then you are not laid out in full and it can not be called a real high intensity training.

If you get to perform HIIT every day, then most likely, you are doing it wrong.

Many people prefer high-intensity exercise, not laid out so as to obtain all the necessary the benefits of HIIT. It is difficult to force myself to train at the peak of their capabilities, because it is very uncomfortable: you choke, streams poured sweat, muscles become clogged.

But why bother to engage in high-intensity interval training? Is not it better to replace it with a calm moderate cardio or power load? In fact, for certain purposes HIIT are irreplaceable.

Why spend HIIT

HIIT is so attractive because of the idea that you can replace the long hours on the treadmill exercise for 7-10 minutes and get the same effect. With sufficient intensity is indeed the case.

One of the significant advantages of HIIT - the ability to burn fat. Interval training spur metabolism and causes the body to consume more energy.

In addition, due to the intervals you can do more in a single workout. Sprint at top speed can last two, maximum - three minutes.

Due to the short period of rest, in the process of HIIT you can run at high speed much more. For example, if you run out of ten 30-second sprints, they account together for five minutes at maximum effort - just unreal figure for running without rest.

And if you spend the right high-intensity interval training, combining it with a suitable power supply, it will help you get rid of belly fat, increase strength and the number of fast-twitch muscle fibers, as well as to improve health heart. However, such training should not be abused.

Why not conduct HIIT often

If you do not give your muscles recover and grow, you run the risk of getting injured. Without proper rest your joints and nervous system is overworked and wear out quickly.

And do not forget about burnout. You can not often carry out HIIT and not overwork the central nervous system. And from it largely depends on whether you will be able to give all the best in training and improve their performance.

Overloading the central nervous system, you run the risk of catching the condition overtraining, Which is characterized by rapid pulse at rest, muscle pain, loss of concentration, constant thirst, increased risk of injury and loss of interest in training.

How many times a week to carry out HIIT

It is desirable that between sessions of HIIT have passed at least 24 hours of rest and recovery. Therefore, two or three times a week would be sufficient.

If you want to train four times a week, try two sessions and two HIIT workout with resistance.

You can hold two training the whole body or beat them on the day of study and hands the day of exercise on your feet, but be careful not to overload your muscles. For example, if you had a heavy workout for the legs, not on the next day to arrange HIIT sprint because the muscles do not have time to recover before the end. It is better to relax or to do yoga between the two workouts.

Of course, should not be excluded from the HIIT program, if they are suitable for you. Also, do not miss any training - daily physical activity is good for health.