For most of us the day starts very early, in my case seven in the morning and I am expected to have a few personal training classes and some tasks ahead of me.
However, I refuse to apologize for not doing my daily workout. By this I mean that my life is not very different from most of you. I have the advantage of working in a gym, but even when time is scarce, too short for a more relaxed workout, I always opt for one of these training options, the so called Functional Training: Tabata, HIIT or HIT.
And now you ask: what drills are these? Briefly and quickly, I will describe each one:
Tabata – (name of a Japanese physiologist) is a training traditionally performed in 4 minutes, with eight sets of 20 seconds of maximum exercise and 10 seconds of rest. As with all high-intensity interval workouts, short, intense workouts force the heart rate to close to the maximum rate, ultimately improving the metabolism of sugars and helping a lot of fat burning. Most interval training protocols allow a full recovery between intervals to occur, which is not always ideal for losing fat. Even so, the 10-second recovery in the Tabata protocol is not enough to recover from the previous interval, but it does allow enough time for a full 20 seconds.
HIIT – High-Intensity Interval Training - in which working time is performed in high intensity and can be done with a ratio of range of 1: 1, 2: 1, 3: 1 or 1: 2, 1: 3 , that is, the time intervals in the execution can be quite variable, for example: 30 seconds of work 30 seconds of rest, 45 seconds of work 15 seconds of rest … Very variable factor by means of the adjustment of the trainer and especially of the student. This training program is very similar to Tabata, but is less closed.
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The HIT Training – High Intensity Training – proposes a training routine where it is intended to achieve momentary muscle failure, with short breaks, high loads, which makes the execution slower and controlled although maximum muscle tension. This type of training makes sense to be carried out with machines that allow a near perfect adjustment of the optimal curve of contraction, as well as with little friction, something that unfortunately is not often found in gyms.
In any of these options, it is advisable to perform two to three workouts of this type per week and not more so that there can be a correct recovery. It is important not to forget that we all have a bit of competition allied to our being and this makes us a little competitive, so sometimes we forget the correct technique or even where our limits go.
To counter this tendency, you can and should whenever possible resort to the help of a professional so that he can adjust your training and guide you in the best way towards the objectives intended.
By Sandro Silva, Personal Trainer