High-intensity training for fat burning: types of training, features, exercises

High-intensity workouts are an important part of the weight loss process. But what is it, and how does it differ from regular exercise? Can a heavy, tiring workout be called high-intensity? These and many other questions are answered in the new material.

Fitness trainer of the DDX Fitness network

“High-intensity training is a type of physical activity aimed primarily at developing endurance. Unlike classic continuous endurance training such as jogging, brisk walking, leisurely cycling, high-intensity training involves periods of explosive exertion and recovery – rest or slow pace.”

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What are the benefits of high-intensity training?

Now let’s get into why high-intensity training is so beneficial. First, they improve your metabolic process, which helps you burn fat. Secondly, these workouts often take less time than traditional workouts, although they are extremely effective. Be prepared for the fact that this activity is quite tiring. That is why it is important to consult a doctor, a fitness trainer before trying to repeat workouts from the Internet. You can give the body too much load and provide it with overwork.

It is not unimportant that high-intensity training helps to reduce blood pressure and increase cardioreserve. And of course, we can’t fail to mention the variety of workouts they will provide you with. These workouts can be adapted to a variety of physical activities, including running, cycling, pull-ups, and more.

Unlike continuous exercise at a set pace, there is an increased strain on the muscles and nervous system due to periods of high intensity, so high-intensity workouts last much less, averaging about half an hour. The duration of the work period varies from 30 to 60 seconds on average and the rest period from 60 to 90 seconds.

The importance of warming up

At the beginning of each training session, it is mandatory to perform a general and special warm-up. General (light running, jumping rope, elliptical) is aimed at triggering the sympatho-adrenal system: accelerating the heart, lungs, improving the conduction of nerve impulses, redistribution of blood flow in favor of working muscles.

The body needs some time to get ready for work. This happens through the central nervous system, it improves the connection between nerves and muscles, it helps to move better during exercise.

Yuri Averyanov: “Special warm-up, such as dynamic stretching or joint gymnastics, is aimed at improving the blood supply to the joints and their mobility. Special warm-up also includes working with light weights to improve muscle coordination and joint mobility before the main approaches”.

How to build a high-intensity workout?

Let’s get to the fun part – choosing a workout. First of all, we want to make it clear: you need to rely on your main goals. If, for example, you want to improve your speed and endurance, using a cardio machine such as a treadmill or elliptical while doing a high-intensity interval training session will do the trick.

Do you want to strengthen your muscles and develop strength endurance? Then you should definitely opt for circuit training with weights. 4-8 exercises with alternation of trained muscles, short rest between them, 2-3 laps at this pace – and you are in great shape. The main thing in this case is regularity. If you work a couple of weeks in this mode, the result will be visible.

There are still combined workouts, which include both aerobic activity and strength exercises, i.e. development of strength endurance, speed and buffer systems of the body. We will take three types of exercise as examples.

An elliptical trainer or treadmill. Alternate 30 seconds of explosive load at maximum speed with 90 seconds of leisurely running at the same incline. If necessary and in good health, you can reduce the rest time.
Circuit training using a cardio machine. Three laps of six exercises, 60 seconds to perform an exercise, 15 seconds for rest before moving on to the next one. The range of exercises is quite wide, so choose your own, based on your capabilities: running on the track, squats with a barbell, push-ups from the knees, dumbbell pulls in an incline, twisting on the floor, lifting dumbbells on the biceps.
Training with a jumprope – 1.5 minutes of leisurely jumps (you can alternate legs for less fatigue), followed by high-speed jumps with high kneeraises.

The main benefits of high-intensity workouts

Now you realize what kind of freedom you have in front of you when it comes to high-intensity workouts. Plus, you can not just do exercises in a pattern, but combine them. For example, combine cardio and strength training if you want to get the most out of your workout.

But, we repeat, not everyone can do this kind of workload, so do not neglect to go to the doctor or consult with a fitness trainer who will analyze your physical readiness and tell you for sure how you can train.

Another undeniable advantage of high-intensity workouts is the fact that they can be individualized to suit everyone’s specific goals, whether it’s weight loss, improving endurance, building muscle mass or increasing speed. They are suitable for beginners, amateurs and professionals alike.

And you’ll also need minimal equipment for these types of workouts. This makes them accessible to do at home or outdoors, simply put, anywhere.

How do I control my heart rate?

High-intensity training is always a serious strain on the cardiovascular system, so controlling it is very important. We are all human beings, each of us can become ill during training, it depends on many factors. And to prevent this, you need to monitor your heart rate.

Yuri Averyanov: “During any training, you need to monitor your heart rate so that it does not exceed the limit values. The formula for calculating these values is simple: subtract your age from 220.

Rest periods involve lowering the heart rate to 60-70% of the maximum. During training, as the body tires, the heart rate will fall more slowly, watch out for this to avoid negative consequences for the cardiovascular system. This is especially true for people with chronic vascular and heart disease.

As the workout progresses, it is possible to increase recovery time. High-intensity workouts are a great way to develop general, strength endurance, and speed qualities. But nothing in life is easy, development will require the use of the principle of overload. Over time, the body will adapt to this kind of stress, which will require an increase in intensity, speed, weight of the weights, high activity interval time, and a decrease in recovery time.

High-intensity training is an opportunity to quickly and effectively pump up your muscles, get in shape and shed extra pounds. But with only one workout can not achieve a good result, you need a comprehensive approach.

It is necessary to establish a diet, and for this it is worth talking to a nutritionist. Proper nutrition is the key to optimal performance of the body during training. It is also important to remember about timely rest and recovery. We’ve said many times that high-intensity workouts expend a lot of energy. So if you don’t give your body a timely break, you will not get a good result, but overwork.

Yuri Averianov: “Only a quality approach to the organization of the training process and diet, as well as the allocation of time for recovery can provide you with improved sports performance”.