Home Italia Gymboss Interval Training   Germany   Spain   France   

Cos'e' HIIT?

 

High intensity interval training (Allenamento ad alta Intensita' con intervalli), o HIIT training, e' un tipo di allenamento che e' conosciuto e praticato da decenni. Le routines di HIIT includono tempi di esercizi ad alta intensita' seguiti da un tempo di recupero con esercizi di media o bassa intensita'. Dato il fatto che questo allenamento consiste nello spingersi a fare intensi tempi di esercizio, l'allenamento HIIT offre molti vantaggi che il tipico allenamento non possono offrire incluso aerobica, resistenza muscolare, cardio, respiratoria, e brucia grassi in eccesso come nessun altro esercizio.



Quali esercizi possono essere usati per una rountine di HIIT?

Esercizi HIIT possono comprendere esercizi specifici o esercizi tradizionali, dipende dai tuoi obbiettivi e la tua attuale condizione fisica. Qui sono elencate alcuni esempi in modo che tu possa considerare se HIIT faccia al caso tuo.

 

Corsa

Scatto/Sprint

Bicicletta

Stairmaster

Treadmill

Elliptical

Sollevamento Pesi

Kettlebell

Salto Cubo

Thrusters

Flessioni

Power cleans

Sled pulling

Salto Corda

Polyometrics

Altri Simili


Whether you are at the gym, on the track, in your house, yard, or on the road a HIIT workout can be completed with great success. Any activity can be used for HIIT training, the idea is to go intense for a set amount of time doing any activity you want followed by a recovery period, and repeat as many serie necessary to meet your goals.


Throw boulders around your yard, run on a treadmill, sprint around the track, up a hill, or through your hood.  Pound on an old tire with a sledgehammer, throw the old tire as far as you can, as high as you can, against the wall as hard as you can, as many times as you can in 30 secondi then rest 10 secondi. Repeat, Pick up the heaviest thing you can find and walk around with it for 30 secondi then rest and repeat.  Lift that 70 lb punching bag up over your head as many times as possible for 30 secondi, then take 20 secondi off, repeat 10 times.  Push your car down the driveway for 30 secondi, rest 30 secondi, and then repeat 20 times. 

I think you get the point of HIIT training by now!



What are the interval lengths?

This depends on your current conditioning level and your specific workout goals.  Starting with a few repeats of shorter intervals of work and longer intervals of rest and over time as your condition improves you can increase the work interval duration, decrease the recovery interval, and increase the number of serie to meet your goals.

 

The flexibility of the GYMBOSS timer allows you to set any 2 intervals of your choice from 2 secondi to 99 minuti, you can start your HIIT workout routine with precise work interval and rest interval time periods, and slowly increase or decrease as you see fit.  Using the GYMBOSS interval timer you also set the number of repeats that you desire allowing you to focus on your workout, not the clock.

You decide what your work and rest intervals are, set the number of repeats you want to accomplish, and you will get the best possible HIIT workout in the least amount of time burning more calories and fat than ever before.

Clipped to the waistline of your shorts, armband, back of your hat, or held in your hand, clip to the weight rack, the  loud beep and vibrate alarms are easy to recognize signaling time to start or stop your intervals allowing you to focus on your workout and get results like never before.


WORK HARD AND SMART


Check these links to read more about HIIT training:

This Aerobics Alternative Will Take You Out of The Fat Lane by Shawn Phillips

HIIT and Other Interval Training Methods by Robert Forney

Lavoro a intervalli- HIIT or Miss? by Eric Cressey

HIIT Training Recensioni at BodyBuilding.com

The Final Nail in the Cardio Coffin by Rachael Cosgrove

 

These are just a few sample HIIT workout samples:


Tabata
20 secondi work, 10 secondi rest, for 8 rounds.  A 4 minute killer HIIT routine! 


Sprint
5 minute warm up
20 secondi fast run, 40 secondi walk for 5 repeats
30 secondi fast run, 30 secondi walk for 5 repeats
1 minute fast run, 30 secondi walk for 5 repeats
5 minute cool down
(Say goodbye to boring runs!)


Pesistica
Set timer to 1 minute interval for 30 repeats and start a set at every alarm using weight as necessary to complete 15 reps per set. (You’re going to sweat while everyone else in the gym is standing around talking!)

Your imagination is the only thing holding you back!