![]() ![]() Let’s start with the calories you’ll burn, which are many, not only during the HIIT workout but also in the hours afterwards. The latter makes it easy to hit your time targets because you don’t have to switch exercise equipment during your rest periods, but doing a circuit containing a variety of moves means you can target more muscle groups during your workout. You can cycle through a circuit of different exercises for your HIIT session, or stick to one or two for all of your reps. Rattling out efforts on an exercise bike is significantly less dangerous than trying to do heavy barbell squats at a furious pace (please don’t do heavy barbell squats at a furious pace). That makes some disciplines more suitable than others. ![]() they can be done with bodyweight exercises, cycling, running or weights, just as long as you’re able to do it at a high intensity. There aren’t any hard and fast rules when it comes to HIIT workouts in terms of the type of exercise you do. When it feels easy, add a round or two, but drop the RPE slightly. As a rule, start with low volume and go as hard as possible. It’s easy to do too much with HIIT, which ends up being of no real benefit because by the end of the workout you’re unable to maintain the intensity. Lastly there’s total volume, as in how many intervals you do. The fourth variable is the type of rest you do – are you stopping completely or engaging in active recovery, like pedalling slowly on an exercise bike? The latter can help flush out lactic acid ahead of your next work period. Rate the latter out of ten and try to keep the effort constant across every interval. “You need to know your target heart rate or understand the rating of perceived exertion (RPE),” says Philippe Ndongmo, a personal trainer at Dolphin Square Fitness Club (opens in new tab) in London. ![]()
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