HIIT Workout Plus Strength

High Intensity Interval Training (HIIT) is extremely popular and undoubtedly effective. But what if there was a better way to exercise? Read how HIIT, strength training, And the Management Combine for the ultimate workout plan.

HIIT has become a global phenomenon. It was listed as the number one fitness trend between 2014 and 2018 and is still in the top ten in 2022 ^[1]. But its growing popularity, especially the extreme variations in HIIT, has led to concern about increased rates of infection^[2].

Although HIIT exercises are a time-effective way to improve cardio and respiratory fitness, if you want to focus on improving bone density and flexibility, other types of exercise will be more effective than HIIT.

Lifetime health and fitness is built over high intensity intervals. In this article, we explain the benefits HIIT, strength training, And the Management And how to combine them to achieve maximum effect.

What are the benefits of HIIT?

1. Heart and lung health HIIT is a proven and effective way to improve your cardio and respiratory fitness.^{[3] [4]}
2. body composition Post-Exercise Oxygen Consumption (EPOC) that follows a HIIT workout leads to more calories being burned – the so-called Post-burn effect. HIIT also improves insulin sensitivity and body composition, which preserves muscle while reducing fat.^{[5] [6]}
3. performance HIIT increases maximum aerobic capacity (V̇O₂ max) and lactate threshold (the point at which lactic acid production exceeds clearance).^{[7] [8]} V̇O₂ max and lactate threshold are major determinants of athletic performance.
4. time HIIT improves fitness in less than TIME is a traditional static state exercise.^[9] One 4-minute interval three times per week for ten weeks has been shown to boost a maximum V̇O₂ of 10%.^[10] Even a minute of exercise can be as effective as 45 minutes of moderate intensity exercise.^[11]

HIIT for beginners?

Balancing the interval and recovery time is essential. Extended periods with inadequate recovery lead to fatigue, discouragement, and an increased risk of illness and injury, which is why it’s important to start with the basics to build a strong foundation while your body adapts.

Recovery is always a vital part of exercise. Listen to your body. If you need to pause during exercise to catch your breath, do so. As you progress, you will build your endurance and will be able to move past the discomfort.

Training with heart rate

Heart rate monitors are increasingly accessible – in gym equipment, as a chest strap, or built into your watch. Heart rate is an accurate and easy way to monitor exercise intensity. Maintain HIIT intervals within 80 to 90% of maximum heart rate (HRmax), and active recovery within 60 to 70% HRmax. Not sure how you feel? The speaking test is an easy way to measure your effort. Find out how it works by watching the HIIT Journey Talk Test video in the adidas Training app.

strength training

Resistance strength exercises are used in the form of free weights, body weights, resistance bands, or machines to strengthen muscles, joints, and connective tissues.

Inactive adults lose about 5% of muscle mass each decade. This is usually offset by an increase in body fat, bone loss, and a decreased metabolic rate. A balanced exercise plan should include strength training to build muscle and increase bone density.

What are the benefits of strength training?

1. Metabolism Strength training increases your metabolic rate due to the energy requirements for building, repairing, and maintaining muscle. This rise in the metabolic rate at rest keeps the body Burn calories even after you finish your workout.^[12]
2. bone density Strength training increases bone mineralization and reduces the risk of osteoporosis, which affects 4% of men and 20% of women over the age of 50.^{[13] [14]}
3. range of motion Strength training increases range of motion and flexibility as much as traditional stretching techniques.^{[15] [16]}
4. Injury prevention Strength training reduces injury by losing fat and strengthening joints and connective tissue.^[17]

Management

Running adds variety and variety to your training. Unlike HIIT exercises, running doesn’t have to feel intense and sweaty. Here are four reasons to include running in your exercise plan.

What are the benefits of running?

1. heart health – sUnning increases life expectancy and improves cardiovascular health.^[18]
2. cleverness Running can build cardiorespiratory fitness, anaerobic strength, and muscular endurance.
3. simplicity Running allows you to exercise anywhere, anytime without equipment. Even barefoot!
4. worker feel good The ‘runner’s high’ is a real phenomenon that is believed to be caused by the release of endocannabinoids.^[19] Running outside Mood can also be improved by natural sunlight and Vitamin D.^[20]

A balanced exercise plan goes beyond simple gains. Combining high-intensity interval training with strength training and running targets all five components of fitness using the three energy systems. Looking for a place to start? Try the exercise plan below.

7-day workout plan

This weekly plan includes three simple workouts with plenty of rest and recovery. Remember to start each exercise with a warm-up and end with a cool-down.

Day 1: HIIT Workout

Day Two: Rest

Day 3: Strength training

Fourth day: rest:

Fifth day: running

Day Six and Seven: Rest

Day 1: 12-minute HIIT workout

Complete each of the 4 exercises below for 30 seconds at 80-90% HRmax. Follow each one with 60 seconds of active recovery at 60-70% HRmax. For active recovery, use Walking on the knees or jog in place. Repeat the four rounds of exercises. Total: 8 periods in 12 minutes

1. Ple jump squat

The bungee jump variation is excellent for raising your heart rate.

2. Mountain climbers

This whole-body exercise stimulates most major muscle groups.

3. Side jump landing

Lateral jumps add plyometric power to the glutes, calves, quads, and hamstrings.

4. Knee stretching exercises

Also known as seated knee flexion, this exercise engages the triceps, shoulders and abs.

For other great HIIT workouts, explore the HIIT Journey in the adidas Training app.

Day Three: Strength Training Workout

For an effective strength workout, follow these guidelines:

1. run out 8 to 10 exercises That stresses the major muscle groups in the arms, chest, back, abdomen and legs.
2. complete 3 sets of 10 Repetitions for each exercise.
3. Raising and lowering in a controlled manner – 2 seconds, 2 seconds down.
4. Each exercise has one direction that is harder and another easier. When you’re doing a pushup, the push-up is harder than lowering yourself to the floor. Set your breathing time Exhale when you work harder And inhale during the “easiest” part.
5. Adjust the weight for each exercise so that it is It’s hard to complete the last iteration.

Day 5: Fartlek running exercise

Enjoy the freedom and creativity of fartlek running. Fartlek, meaning ‘Quick Play“,” includes a low to moderate intensity distance interspersed with periods of sprinting.

The traditional Fartlek running is continuous and unstructured. Run fast or slow according to your mood and surroundings. Use hills and landmarks as inspiration – eg, sprint for five lampposts.

Playing with speed is a fun way to develop both Aerobic and anaerobic power systems. Try the exercise below to get started:

1. Raise your heart rate and body temperature with a 5 minutes warm-up low density
2. Run continuously at least 10 minutes With low to moderate intensity
3. Let your mood and landscape Inspire your pace
4. Include at least 30 seconds Three times fast
5. Follow each 30-minute interval at low intensity. jogging or walking if necessary
6. wetting Walking for 5 minutes at a low intensity

away

Different types of exercise have different benefits for your health. HIIT exercises increase metabolism and improve cardiovascular health. Strength training supports your joints and bone density while preventing injuries. Running is excellent for your core and simple cardio you can do just about anywhere. Combine these three elements to get maximum health benefits. Remember to listen to your body and adjust its intensity according to your level and goals. Be sure to start our adidas HIIT Training Journey for a complete introduction to high-intensity interval training and how it can get you on the right path to holistic health.

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