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Bodybuilding

High-Intensity Interval Training

What is this High-Intensity Interval Training everyone is talking about? The weight loss and bodybuilding training is ideal for the body. Find out more here.

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What is HIIT? What are the advantages?

You may have heard of it or perhaps not at all. But High-Intensity Interval Training courses are more popular than ever. And is even on the No. 1 of the 2019 Worldwide Survey of Fitness Trends list.

In the US it is a little less popular as compared to other forms, but I am sure this will change soon. Many gyms and personal trainers already offer lessons through this principle. And this is certainly not for nothing! If you want to know more about HIIT, read on soon …….

What is HIIT?

HIIT is an abbreviation for a specific training method called High-Intensity Interval Training. At HIIT Workouts, we ensure that we increase the heart rate in a predetermined time limit in combination with a number of sets and exercises. It is also important that you fully and fully perform each exercise. And you take a break after every exercise or combination of exercises. So that the heart rate is lowered again.

This process, quickly increasing the heart rate during the training period and decreasing it again during a rest period. In combination with an x ​​number of repetitions, the HIIT training method has become.

Ok, What Is the Benefits of HIIT Workouts?

Because you will increase your heart rate several times in succession and then lower it again during the rest period. So, your body uses more energy this way. This compared to, for example, jogging.

Jogging is a fairly monotonous exercise/training. Because you ensure that your body keeps running at one pace. So, the heartbeat also stays calmer until you reach your final goal. And don’t get me wrong. For all joggers, keep going on the road because jogging has other benefits.

Because this type of training is quite monotonous and you do not accelerate or lower the heart rate. You will definitely burn calories. But considerably less than that, for example, you suddenly start sprinting 100 meters while jogging. You then start jogging again as long as your heart rate is fairly regular again. To then sprint again for 100 meters. Do this just as long as you can, or work your way up until, for example, you have run your final goal the 5 km.

Check: You Now Have Your First HIIT Workout!

Do you want to finish your 5 km faster as a jogger? Then do the above for a few weeks. And then consider when you will walk 5 km again or if you have become a few seconds faster. Good luck!

As you understand it is therefore important with Hig Intensity Interval Training, that you will increase your heart rate in a short period and lower it again during the rest period. Which means that you use more energy in this way than with other training sessions. And so more calories burned.

HIIT is Super Effective to Burn Fat Faster

See this is why HIIT is also so popular and is number 1 in the Worldwide Survey of Fitness Trends of 2018. You will burn fat faster than ever and also in a shorter training period.

What’s more? Well, there s another fantastic advantage. You can shorten your training time. Suppose you are on the treadmill for an hour every week. Then you can shorten this with HIIT to around 20 to 30 minutes. And you burn about the same in calories. This is because you go full throttle a few times instead of at one pace as you did before. Simply put, you can’t hold this for longer than 20 to 30 minutes.

Which Exercise Then Fits Best with This Type of Training?

You will understand that when you go with a deadlift or bench press full in weight, you will go super-fast and fast (as the HIIT method proclaims). You will be injured in no time. And above all, you need a very long rest period to be able to train again.

A HIIT Workout is definitely not Strength training. Both are totally opposed to each other. But you can certainly also start doing HIIT Workouts with lighter weights.

So HIIT Workouts mainly use exercises where you perform cardiovascular exercisess. Think of jumping, high knees jumping rope, etc. etc.

Many Bodyweight exercises such as in the Bootcamp Training are performed. Can certainly be used in a HIIT Workout. Think of jump squats, push-ups, jumping jacks, etc. etc.

But even with light weights, you can perform a HIIT Workout well. Note that you should not start this type of training when you are a true beginner. This is also a disadvantage of High-Intensity Interval Training. If you are just starting to exercise, do not do a HIIT Workout. First go for a workout at your level, if this goes well. Then go and start with HIIT.

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Bodybuilding

Best Ways to Get 6-Pack Abs in a Month

The best ways to get 6-pack abs in a month are to drink enough water, eat rich fibrous diet, work on the abdomen, perform cardio and a lot more.

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Getting six-packs isn’t as difficult as it seems. With determination, dedication, hard work, and discipline, you can get the body of your dreams in no time.

In this article, we will discuss the best ways to get 6 pack abs in a month. Just follow these tips and get going:

Drink Enough Water

Water has 0 calories. Thus, it is the best drink for weight loss at par. If you want to feel satiated and not gain fat, drink sufficient quantity of water. Abs requires almost zero fat in the abdomen area. Therefore, you need to stay hydrated as belly fat loss is one of the benefits of water.

Water also keeps your body temperature to a normal level which is important when you perform high-intensity exercises.

Do Cardio

Cardio is an exercise form that increases the heart rate. Incorporating cardio or aerobic exercises such as swimming, running, etc. help you burn all the extra fat in the body. This will increase the process of getting abs; therefore, it is definitely one of the best ways to get 6 pack abs in a month.

You can perform various outdoor activities in the form of cardio exercises.

Work on Abdominal Muscles

In order to achieve six-pack abs and increase muscle mass, it is important to work on the abdominal muscles. Exercise of the abdomen is also important for proper breathing, bowel movements, and coughing.

Maintain a healthy diet and workout regularly to build six-packs in less than a month. Perform planks, crunches, and other core exercises for maximum result.

Try HIIT

HIIT or High-Intesity Interval Training is an exercise form dealing with high-intensity exercises and short recovery periods. In this routine, your heart rate is maintained along with continuous fat burn.

If you want to lose weight and get six-pack abs, HIIT is the best exercise routine for you without a doubt. Eat healthy food for weight loss which is protein-rich for bodybuilding.

Such examples of HIIT are mountain climbers, jumping jacks and burpees with regular intervals for 20-30 seconds.

Eat Fibrous Diet

Eating a protein and fibre-rich diet is very healthy for everyone. If you want tips for weight loss, a fibrous diet is always on top of the list. Fibres not only make you physically fit but also improve digestion and bowel system.

Eat whole grains, vegetables, fruits, seeds, and nuts to help get the six-packs of your dream.

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Bodybuilding

Training On Vacation

If you want to know how can you continue training on vacation, you have come to the right place. For long-term fitness, it is important to train daily.

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The holiday is just around the corner! Super fun, but drinking a week at the Spanish Costa del Sol or all-inclusive to Greece is killing for your figure. Do you want to keep your body in top condition when traveling? You can also train on vacation. So do not only pack your summer clothing, but also bring your sports clothing and training schedule for a workout on holiday!

Training

The holiday is just around the corner! Super fun, but drinking a week is killing for your figure. Do you want to keep your body in top condition when traveling? You can also train on vacation. So do not only pack your summer clothing, but also bring your sports clothing and training schedule for a workout on holiday!

Training Without A Gym

You cannot, of course, take your favourite Basic-Fit club on holiday. But that does not mean that a workout while traveling is impossible. You can also do both strength training and cardio fitness exercises outside the gym. For example, you can train with your own body weight. With a training schedule in which you do sit-ups, push-ups, planking, and squats for half an hour three times a week, you keep your body in good shape. The Basic-Fit app contains a lot of schedules and exercises so plenty of inspiration! Do you prefer cardio training? You can run almost anywhere and be your own trainer. Keep in mind the heat at your holiday address. For example, go for a walk early in the morning and bring a bottle of water to prevent it from drying out.

Visit a Fitness Club at Your Holiday Address

What you can of course do is look for a gym at your holiday address. Many hotels and resorts offer sports facilities. But of course, you can also go to a local gym. Many gyms receive tourists with open arms. And it is also a nice way to meet locals. Are you going to Spain, France, Luxembourg or Belgium? Then check if there is a Basic-Fit club at your holiday address in the area! With your sports pass, you can train at all clubs in all countries.

Also, Pay Attention to Your Diet on Vacation

It is a bummer, but if you do not want to arrive on holiday, we advise you not only to continue your training but also to watch your diet. For example, drink a glass of water with your meal instead of that nice beer or wine. Also think of eating enough proteins, fruit, and vegetables. And … try to restrain yourself at the dessert buffet!

Or … Choose to Just Have A Real Vacation

If you do not exercise for one or two weeks, you will not immediately lose all of your newly built muscle mass or condition. In fact, a short rest period can even be good for your body to recover from weeks or months of intensive (strength) training. Because of this, you will notice that – if you pick up training again after the holidays – you will be much fitter and the training could go very well. Your muscles are stimulated again and want to develop.

Happy Holidays!

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Bodybuilding

Best Bodybuilding Tips For Beginners

If you have started building muscles, you must follow the best bodybuilding tips for beginners so that your journey to muscle gain is smooth and quick.

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Here are the 6 best bodybuilding tips for beginners which you should follow if you want to build strong muscles. Follow the following tips to get a quick and better result.

Work with free weights

Two main free weights for bodybuilding are dumbells and barbells. For beginners, dumbells and barbells are the best options when it comes to the easiest bodybuilding exercises. Free weights are a better option than machine weights as they do not restrict the movement. For instance, a leg press machine gives you a fixed, straight posture automatically. However, when you are doing squats with free weight, you have to use your muscles not just to bend your body but also to keep it straight and prevent wobbling.

Moreover, the muscles stay active and occupied for a longer time when free weights are used.

Follow Your Bodybuilding Chart and Programme

Don’t go to the gym and do just anything. Every gym has a trainer who prepares an exercise chart and fitness program for an individual. Not just exercises for arms and thighs, but the dietician also makes a bodybuilding diet chart to follow.

When it comes to exercising, you not only have to follow the exercising sequence but also have to follow the assigned number of reps and sets. Therefore, one of the best bodybuilding tips for beginners is to adhere to the schedule and workout according to it.

Work on One Muscle a Day

If you want to grow muscular, you have to focus on every muscle of your body. We all have our biases. Some of us love to work on our core while others love leg days. However, we have to make sure that each and every muscle is given equal attention and is worked upon.

Hence, if you work out 5 times a week, make it certain that you dedicate a day to every muscle. For instance, if you work on your arms on Monday, work on your core on Tuesday, legs on Wednesday, upper body on Thursday, and lower body on Friday.

Use Safety Measures

First of all, remember to increase your weight gradually. Begin with less weight and slowly increase it with every passing week. Once you attain the point when you start using heavy weights, start using safety measures at the same time too. Wear a safety belt to protect your lower back from getting sprained or dislocated. Use knee caps and gym gloves when weight lifting for the protection of knees and palms. Be your own trainer at the gym with all the necessary precautions and a perfect programme.

Precautions are very important while bodybuilding so as to avoid any injury or long-term problem in the future.

Avoid Junk Food

Junk food is low in nutrients  (eg-proteins, vitamins, minerals, fats and carbohydrates). They are high in saturated fat, added sugar and added salt. Eating too much junk food may result in many health diseases like obesity, cholesterol, depression, etc. You should avoid eating junk food. If you want to gain weight, stick to healthy food, eat a diet full of proteins, vitamins, and minerals., instead of having junk food.  Instead, eat healthy snacks to keep your body fit. Junk food or fast food will only lead to body fat amd it won’t help you in building your muscles. Therefore, if you really want to build your body, say no to junk food.

Eat a Protein-rich Diet

Protein is considered to be the best nutrient to build your body. We have often studied in lower classes that protein is very essential for our health. Eating a diet rich in protein will definitely work in building your body. Eating a lot of protein makes your muscle and bones strong. Pulses, beans, nuts, eggs, milk, almonds, etc are some foods which are rich in protein and will surely help you in building your body.

Follow the above best bodybuilding tips for beginners. It will certainly help you out and make your muscles stronger and bigger.

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