The word HIIT is not unknown to most athletes who have investigated a little in the world of training methods. These four letters are the acronym for High Intensity Interval Training. It was used in the 1970s by athletics coach Peter Coe, who in the 1970s trained his son with this method. Peter Coe had Sebastien run in 200-meter sprint series, among which he rested for only 30 seconds.
Today, the Peter Coe method is still used in many athletic workouts, maintaining this same structure. In addition, a whole series of types of HIIT have emerged, such as the Tabata method or the Timmons that you will be interested in knowing. Keep reading!
What are HIIT workouts?
The HIIT workouts are based on alternating series or stages of high intensity training with small recovery periods. These breaks, which are of short duration, do not allow a total recovery of the pulsations. In this way, we work with very demanding exercises that report very large benefits in a very short time.
High intensity training systems are more effective proven today. Therefore, there are many athletes and coaches that incorporate them into their routines. One of its main benefits, without going any further, is its great ability to burn fat. However, there are many types of high intensity training, and although HIIT is the best known, it is worth seeing some more.
Remember that these training methods are very demanding . Therefore, they are discouraged for beginners or people with obesity or heart problems.
1. Tabata method
The Tabata method was created by the researcher and skating coach Izumi Tabata in 1996. His method was created seeking to optimize the HIIT to improve the VO2Max increase further. To do this, he designed a routine that consists of alternating 8 series of 20 seconds at maximum intensity with only 10 seconds of rest between them. You can lose weight by practicing Tabata every week.
2. Gibala method
Developed in 2009, this type of high intensity training is created for non-professional athletes. Your routines should be done three times a week. In them, between 8 and 12 series of maximum intensity are carried out for 60 seconds, followed by a rest of 75 seconds. There is a less demanding version in which the intensity is reduced a little, and the recovery period is 60 seconds.
3. Timmons method
This is a method of training of high intensity of especially short duration, since it has only 3 series or cycles of maximum intensity for 20 seconds, with 2 minutes of rest at a low or medium intensity. It is prepared to be practiced 3 times a week, providing some benefits in exchange for a very short time of maximum intensity.
4. Method of descending stairs
In this method, we work with series that begins with a certain duration, which decreases with each subsequent repetition. For example, we could do a series of 50 seconds of push-ups, rest 20 seconds and continue with another series of 40 seconds, rest, then one of 30, and so on until we reach a final series of 10 seconds.
The number of series can be increased or reduced depending on the physical form and the exercise in particular. The idea is always to reach the last limit.
The crossfit, well known today, is also a kind of high – intensity training. It is a high intensity training that seeks to reproduce functional movements, combining them with exercises typical of gymnastics or weightlifting, among others. Its popularity is due to the wide variety of exercises it offers.