The healthy lifestyle promoted by
Elsa Pataky It is one of our ideal goals to achieve. follow a
balanced diet in which, in addition, he practices the
intermittent fasting and does
sport on a daily basis trying all kinds of techniques and tools, such as
the TRX. That is why she did not surprise us in the slightest that she created with her husband
Centera fitness, healthy eating and motivation platform that shares both workouts and healthy recipes with its users.
The experts of
Center compiled the most effective disciplines for
lose weight, tone up and notice the results of the training in record time and, although yoga or pilates are among the best, the e
HIIT workouts they are what have taken the first place.
High Intensity Interval Training or, in Spanish, high intensity training by
intervals, has been gaining followers due to its rapid results and the fact that it is not necessary to spend a lot of time practicing. With this type of routines you work
force and resistance since it consists of repeating a series of exercises at high intensity, leaving a rest time between them, in which you do not stop, but rather maintain a
“It’s a great style for
beginners: it will help you gain confidence, stamina and strength”, affirms the trainer of Centr
Ashley Joi. And it is that, with this type of training, you improve the capacity
aerobicsyou tone the muscles and, in just
9 minute HIITyou can burn the same calories as running for 40.
1. Burn more calories
Despite the short duration of training
HIIT, you will be burning many more
calories than with aerobic exercise. A study published in the
Journal of Strength and Conditioning Research came to the conclusion that HIIT burns up to a
30% more calories than other high intensity training such as running or cycling. That is why it is not necessary to do HIIT for 30 minutes to achieve a higher calorie burn, being enough
15 minutes to burn the same calories as a one hour cardio session.
2. Increased metabolic rate
HIIT involves anaerobic exercise, which results in an increase in the uptake of
oxygen after HIIT. Higher oxygen consumption means your body has to work harder, which raises your
metabolic ratethus contributing to better fat burning, even at rest.
3. Increased performance
HIIT training can improve endurance, speed, agility and power by leading to key physiological adaptations such as efficiency
cardiovascular (better oxygen consumption) and tolerance to lactic acid accumulation.
4. Improved heart health
HIIT helps reduce blood pressure and heart rate by improving the structure of the
heartwhich translates into a better cardiac output by increasing the amount of
blood that the heart is capable of pumping the
muscles with every beat.
5. Conservation of muscle mass
For beginners, some types of high-intensity training, such as sprints, can
increase muscle mass. Of course, in more trained athletes, HIIT may not be the best method to develop muscle, but it is for
hold itwhich does not occur with other types of
cardio with whom you run the risk of losing it.
6. Time saving
As we have already pointed out, if you can only dedicate
15 minutes a day to train, the
HIIT is your best option, since it gets the same
benefits for health than a longer and less intense workout.