What is HIIT Cardio?
HIIT full form is a high-intensity interval exercise. HIIT is an exercise that uses the cardio aerobic (oxygenated) energy system. HIIT workouts consist of interval exercises. The intensity in HIIT exercise programs is at a high level, and the rest is at a low level. Typically, explosive moves are combined with cardio and strength exercises to create a well-rounded HIIT exercise program. HIIT helps you burn more calories or burn the same amount of calories in a shorter time than regular exercise.
What is Cardio?
Cardio is expressed as the abbreviation of the word Cardiovascular. We can express cardio exercise training as exercises that accelerates breathing, increase heart rhythm, and intensive work and strengthen the cardiovascular and lungs. Activities such as Cycling, jumping rope, jogging, rowing etc.
One has LISS Cardio. It represents exercises performed at a light tempo. The heartbeat is usually exercises performed at a pace of around 60-65%. Low-intensity workouts that usually last between 30-60 minutes are the LISS cardio type. For example, jogging, cycling, country running, rowing, etc. It refers to long-term exercise at low tempo, such as We can diversify it in two ways as HIIT when the intensity increases and as LISS cardio when the intensity decreases.
How to Do a HIIT Workout?
HIIT workouts are very tiring and at the same time simple to implement. You can easily apply it at home and in the open area without the need for equipment, without having to go to the gym. HIIT workouts usually take 10-30 minutes. Every high-intensity repetitive movement you do during this time includes HIIT exercise. Heart rate beats around 85%. Rests (15-30 seconds) in HIIT workouts are very short. Some workouts are followed by high-intensity interval exercise followed by low-intensity exercise (LISS). HIIT workouts, which consist of explosive movements, can be tiring because you spend a lot of effort, although they are very short. The HIIT exercise program, we shared below You can do a HIIT workout by performing the moves one after the other, as in the example. Remember to warm up for 5-7 minutes before starting HIIT workouts.
HIIT Cardio for Beginners
HIIT workouts may not be suitable for your fitness level to begin with. It is better to start with low-intensity exercises and gradually increase them. The American Council of Exercise recommends 1-2 workouts per week for beginners in HIIT exercise. If you have never experienced fitness before, if your goal is to do HIIT exercise, you can start by recognizing the movements in the first place. First, jump rope, push-ups, pull-ups, running, skate, bicycle, shuttle, squats, jumping, etc., you can accelerate the adaptation process of your body to the movements. Then, step in applying medium density and high density again, you can begin HIIT exercise and advancing the process Crossfit programs may experience.
How Many Days A Week Should You Do HIIT Cardio?
You can do HIIT cardio 2-3 times a week. After intense exercise, muscles and cells are destroyed. A minimum of 48 hours is required for recovery. For this, rest is very important. Determine your exercise days, according to this period and be careful not to work for a muscle group without resting for at least 48 hours. It is possible to exercise the day after a HIIT workout, but it should be a low- or moderate-intensity activity and different from the muscle groups and movements used in HIIT exercise. Too much HIIT workouts can have negative effects on your body and can bring with it joint pain and injury. That’s why HIIT exercise every day can do more harm than good.
When You Should Do Cardio?
The best time to do cardio is when you feel the best and most energetic. Try to determine what time of day is right for you and whether it is suitable for your cardio workout. In addition, we can say that morning cardio is a little more advantageous for fat loss. Many people have minimal glycogen reserves in both their liver and muscle tissues upon awakening. During the night’s sleep, glycogen is consumed, which means that the fat burning mechanism will begin immediately after the exercise begins. If your goal is for fat loss, you can do cardio in the morning before breakfast. If you do not feel energetic during the workouts before breakfast, you can consume 1 banana 30 minutes before the workout.
Benefits of HIIT Cardio
HIIT workouts, which are beneficial in every aspect, come up with researches. We can list the benefits of HIIT cardio as follows.
Burns Too Many Calories in a Short Time
Your body burns calories at a rate of 5 kcal per liter of oxygen consumed. In general, exercise to increase the need for oxygen in your body allows to increase total calorie expenditure both during and after exercise. Studies have shown that HIIT workouts burn 25-30% more calories than other types of exercise. For this reason, studies have shown how effective high cardio is in exercise for weight loss. If your goal is to lose calories to lose weight or get tight, HIIT workouts are the best and most well-known way.
Runs Metabolism 24 Hours
The impact of HIIT workouts on metabolism is invaluable. It not only accelerates the metabolism, but also keeps your metabolism running fast for 24 hours after the exercise is over. In researches, it has been determined that the metabolism continues for 24 hours after your HIIT workouts are over. This causes excess calories to be burned even after you have finished exercising.
HIIT Increases Oxygen Consumption (VO2 max)
Oxygen consumption refers to your muscles’ ability to use oxygen, and endurance exercise is often used to improve your oxygen consumption. Traditionally, the importance of oxygen consumption can be understood from long continuous jogging or long cycling sessions at a steady pace. VO2 max refers to the amount of oxygen capacity a person uses during intense exercise. VO2 max. The higher the value, the more oxygen goes to the person’s muscles during exercise, which provides more performance potential while exerting high effort.
Studies have shown that a short-term HIIT workout can increase oxygen consumption as much as traditional endurance exercise. HIIT workouts VO2 max. It helps to increase the value of the product, it has a greater effect on performance during exercise.
Two minutes of sprinting intermittent exercise produce 24 hours of oxygen consumption, similar to 30 minutes of continuous endurance exercise.
Provides Muscle Gain
In addition to helping with fat loss, studies have also found that HIIT helps increase muscle mass in some people. In addition, studies show that HIIT exercise is more effective in beginners and that the gain in muscle mass primarily affects the most used muscles, mostly in the trunk and legs. The most effective way of gaining muscle for active individuals is with a successful fitness program and weight exercise.
HIIT puts a significant amount of metabolic stress on muscle tissue. As part of the repair process, the body will produce high levels of growth hormone, testosterone, and insulin-like growth factor to repair damaged muscle proteins, resulting in increases in muscle volume.
Why do you think boxers do jump rope and step jumps all the time? To strengthen leg muscles and increase speed and agility, of course! HIIT cardio is preferred by hundreds of elite and professional athletes worldwide to increase core strength and conditioning. Thanks to the metabolic effects of explosive power and intensity in HIIT exercise, muscle building, fat burning and general physical fitness improvement are provided. The content of metabolic exercise consists of supersets, giant sets, quickness-agility, low rest time and compound movements. Boxing, MMAHIIT exercise is frequently used to increase speed and agility in many sports branches such as football, bodybuilding, basketball, swimming, etc.
Effective for Heart Health
Cardio, as understood from its name, refers to the abbreviation of the word cardiovascular, which concerns cardiovascular health. HIIT workouts can lower blood pressure and heart rate, especially in overweight or obese people with high blood pressure. If you have heart disease or high blood pressure, consult your doctor before starting an interval exercise or any other exercise program.
HIIT exercise can provide metabolic and performance adaptations similar to traditional endurance exercise. Regular endurance exercise induces numerous physiological adaptations that facilitate enhanced exercise capacity, namely the ability to sustain a given workload over a longer period of time, achieving a higher power output over a fixed distance or duration. A 2006 study shows that athletes cycle twice as often at the same pace after 8 weeks of HIIT exercise than before the study.
HIIT Cardio Exercise Program
A simple HIIT exercise program that you can apply at home at the beginner level; If you have no previous experience, perform the movements at low intensity, resting for 30 seconds, as a set and move on to the next movement. After performing all the moves, return to the beginning and complete the second set. Do not tire yourself too much, you can take a break from exercise where you are exhausted. In the following days, you can increase the level of intensity and continue gradually. Don’t forget to warm up for 5-7 minutes before starting HIIT workouts.
How to: In the starting position, put your feet together and keep your hands close to your legs. Next, raise the arms out and up at the same time as you open your feet outward. Quickly execute the movement without pausing. 15 Repetitions
How to do it: Jump where you are and try to touch your heels to your buttocks. While doing this, move your hands as if you are running. The move is pretty simple and easy, start running where you are and do 20 reps for both legs.
How to: Start in a push-up position. Keeping the hips straight as the right knee is pulled towards the chest, return to the starting position and quickly repeat with the left knee. Right and left total 20 again apply.
How To: Position yourself with your feet slightly wider than shoulder-width apart, bend the knees, pull the butt back and squat with your hands together in front of the chest, then straighten up and jump. 12 Again Follow
How To: Bend your knees slightly, position yourself with the torso bent slightly forward, the right arm extended just behind the body, and the left arm bent at the chest. Lift right foot and take a wide step to the right, then bring the left foot to meet, reversing the movement to return to start. 15 Repetitions
How crouched and stepped in where you are jumping again after crouched by the 12 again apply.
The Dangers of HIIT Exercise
Since HIIT workouts are exercises done at intense intervals, you may encounter some situations. eg; your body may not be ready for HIIT, you may have an unfamiliar ailment, or you may be overloaded at the beginning. If you experience any of the following, you should stop your HIIT program and consult your doctor.
- persistent shortness of breath
- abnormal heartbeats
- chest pain
- swollen legs
- walking problem