6 reasons to go for an intense workout at least once a week

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Why do experts recommend attending intensive workouts? How do they affect the body, the figure, general well-being and mood?

Intensive workouts are loved by those who want to lose weight. They really do a great job at this task. However, Saikl or Tabata workouts are very energy intensive and you need to be as health conscious as possible.

Tabata

It was developed by Japanese physiologist and doctoral student Izumi Tabata. The first round of the Tabata protocol lasts four minutes and includes eight intervals of working at the fastest possible pace for 20 seconds, followed by 10 seconds of rest.

This workout most often involves intense exercises such as burpees, squat jumps, jumping lunges, leg changes, shuttle runs, plank runs, hip high raises, and push-ups. It has been proven that a Tabata protocol workout is more effective than one hour of running. An average person for one hour of running burns about 400-500 calories, and for four minutes of work in Tabata you can burn about 100. The effect and advantage are obvious.

Such training is suitable for trained athletes and people who already have experience in fitness.

Cycle

Another very effective fitness trend is Saikle – training on stationary exercise bikes. This is a great type of cardio training to improve the cardiovascular and respiratory systems, develop aerobic and anaerobic endurance. The muscles of the legs, cortex, upper shoulder girdle – practically the whole body is working. Depending on the pace and program of the exercise for an hour you can burn from 600 to 800 calories.

Zumba

For fans of active dance trends, Zumba – a licensed program based on Latin American and world rhythms – is perfect. It combines salsa, merengue, reggaetto, cumbia and other dance trends. At such a training session you can have great fun, drop negativity, get positive emotions from dancing.

It is not necessary to be able to move well: zumba is available to everyone. Classes are based on fairly simple steps, you do not need to learn combinations and memorize them, unlike other dance trends.

For an hour you can burn from 400-600 calories, and sometimes even 800. The most important thing is to enjoy the process.

Step aerobics

For those who want to develop coordination, learn and memorize combinations of movements, step aerobics – a great cardio workout with the use of a step-platform – is perfect. You can burn 300 to 500 calories in one hour. Training also improves the cardiovascular and respiratory systems, develops endurance, strengthens the lower body.

Each of these routines is very effective. The most important thing is to choose the one you like the most.

6 reasons to go to intensive training

Change the focus of the workout process. In addition to being fun, an intense workout can be a great way to prevent overtraining. Also, a mix of different workout trends will definitely not make you bored.

Stress reduction and prevention, reducing anxiety and depression. We’ve already said that intensive training is about positivity. The trainer will set the rhythm of the process, and you will get a strong charge of positive emotions.

Powerful aging prevention. Intensive training is a constant movement. And it is it that keeps your body and mind young. For example, on dance programs and step aerobics you will have to memorize combinations and learn to interact with your body. And this will be an excellent training of memory and prevention of its deterioration.

Weight loss. Such workouts are great for reducing fat deposits. Of course, if you follow a healthy diet. Intensive exercise has a positive effect on metabolism, increasing the daily calorie intake.

Improved endurance. This is important not only for professional athletes, but also for ordinary people in everyday life. For example, when climbing stairs, taking long walks or hiking uphill. An endurance person is able to resist fatigue during prolonged work.

Improved mood and well-being. You will very soon notice how your reflection in the mirror has changed. Your muscles will strengthen, your figure will become more beautiful, and your posture will become straighter. All this will provide a positive attitude, and you will catch the enthusiastic looks of others.

What is important to know?

HIIT-workouts are not for everyone. You should be ready for them and do them necessarily in the presence of a trainer. He knows all the patterns, can control your condition and answer all your questions. Without controlling the heart rate, such training is not recommended. Before working out with them, you need to get the green light from your doctor.

Today, it is considered that if a client does not show results for three months, it is normal. Everyone has their own training and pace of achieving results.

It is recommended that beginners work at a heart rate no higher than 60-80% of their maximum heart rate (formula: 220 minus age). This is the zone that maximizes the use of fat as energy.

High-intensity exercise is certainly beneficial, but only if the client is ready for it functionally and physically. It is not worth starting fitness classes with them. Even the mood of unprepared people after HIIT-training worsens or becomes unstable and is recovered only after several hours or days.

The greatest danger is acute physical overstrain, hypoglycemia (low sugar) and exacerbation of existing chronic diseases.