Intensive training helps you lose weight better with sport. If you are generally fit and don’t have any noticeable circulatory problems, there is a particularly efficient way to lose weight with a sport that may be ideal for you: So-called high-intensity interval training, or HIIT for short. And if you are done enjoying https://22bet.com/slots go to a gym that is close by and try the HII Training.
Known primarily in fitness and weight training circles, HIIT training is characterized by short and intensive training intervals lasting around 15-20 minutes, followed by extensive stretching sessions and, above all, unconditional rest days.
You can use gym equipment or weights for this – but your body weight is usually sufficient. This type of training is perfect for anyone who is short on time, wants to squeeze in a quick workout before work, and wants to improve their general fitness efficiently. In addition, your body is not overloaded by the training as it is short and rest days are planned.
Important: You should only attempt HII training if you feel physically able to do so. If you suffer from circulatory problems or other complaints, you should speak to a doctor. It’s better to start slowly before attempting too intensive sport. Cycling, swimming, yoga, Nordic walking, and strength training are all very suitable for beginners.
Table of Contents
WHY IT WORKS
It activates your anaerobic system, which builds more muscle.
HIIT goes straight for your stubborn belly fat and your deeper fat reserves.
Test subjects have been shown to lose more weight with HIIT training than with other sports.
HOW IT WORKS
- You do a specific exercise for as long and as intensely as you can (using 85 to 100 percent of your energy).
- This can take between 15 and 30 seconds.
- Important: Do the exercise correctly. As soon as you no longer have the strength to put your full energy into it, take a break. (Take between 10 and 60 seconds to do this).
- Repeat the exercise two to three times.
- Choose exercises that require your full commitment and that alternately work different parts of the body: Squats, lunges, jumping jacks, knee jumps, push-up jumps, etc.
- For more inspiration, you can find a wide range of workout videos on YouTube.
- Afterward, you should take a two-day break.
SOME MORE TIPS
Don’t be demotivated because you haven’t kept your exercise-based weight loss resolutions. Not exercising for a week? No problem, every day offers a new opportunity. The workout wasn’t as intense as planned. Not so bad, you will improve. Remember: any time is better than no time.
Put the scales away. The scale is not an accurate indication of your body mass composition. If you are gaining weight, this can also be a sign that you are developing muscle mass. The scales cannot tell you how high your body fat percentage is.
Even if your clothes are tight, this does not automatically mean that you have put on weight. Sometimes it’s just a sign that you’re bloated. So try not to check your clothing size every day, but only at longer intervals.
Don’t forget to stretch extensively after training. This will prevent injuries and sore muscles.
KEEP IN MIND
Not every sport is suitable for everyone due to various factors:
- Physical Abilities and Limitations: Different sports require different physical skills. For example, basketball demands height and agility, while weightlifting requires strength. If someone lacks these specific attributes, they might not excel in these sports.
- Personal Interests and Enjoyment: Enjoyment is key in sports. If you don’t find a sport enjoyable, it’s unlikely you’ll stick with it or perform well.
- Health and Medical Conditions: Certain health conditions can limit the ability to participate in some sports. For instance, someone with asthma might struggle with endurance sports like long-distance running.
- Access and Opportunity: Not everyone has equal access to facilities, equipment, or coaching for certain sports. This can be due to geographical, economic, or social factors.
- Mental Skills: Some sports require specific mental skills like concentration, strategy, and quick decision-making. If these aren’t your strengths, some sports might be less suitable.
- Risk and Safety Concerns: Each sport has its risk profile. If you are risk-averse, contact sports like football might not be for you.
- Time Commitment: Some sports require a significant time investment for practice and competition, which might not fit everyone’s lifestyle or commitments.
- Age and Developmental Stage: Certain sports are more suited to certain ages due to physical and cognitive development stages.
It’s important to find a sport that aligns with your attributes, interests, and lifestyle. This can lead to a more enjoyable and fulfilling experience in sports.