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HIIT Training

HIIT Training

HIIT stands for high-intensity interval training. Which exercises are suitable for this and how does HIIT affect your body? Here are the answers!

You can either train hard or you can train long – we train hard!

What is HIIT (High-Intensity Interval Training)?

HIIT stands for high-intensity interval training and the name says it all. A very strenuous exercise is performed in short periods of time, followed by a short break.

A HIIT session allows you to train effectively in 20-40 minutes and set suprathreshold training stimuli – ie training stimuli that lead to adaptation.

Why Should You Do HIIT Workouts?

In addition to saving time, HIIT has the advantage that you can train your endurance and strength at the same time.

In other words, your O2 max (that’s your maximum oxygen uptake) goes up and you build muscle mass.

Who Is HIIT Training Suitable For?

As long as the exercises match the training level, HIIT is suitable for everyone.

The absolute prerequisite for HIIT is that you can perform the upcoming exercises technically correctly and with high quality.

If you are just learning a movement, only learn and automate it when you are rested.

If necessary, film yourself and/or get feedback from a trainer so that you can be sure that your execution is right.

Once you master the new movement, you may be able to incorporate it into a HIIT session.

Below is the text, you will find out which exercises are suitable for your HIIT training.

HIIT Exercises: Which Ones Are Suitable For Your Training?

Certain exercises are made for HIIT, but others should be treated with caution or better incorporated into other training sessions – or omitted completely and left to competitive athletes.

Suitable Exercises For Your HIIT Workout

  • Push-ups & dips
  • Pull-ups & Inverted Row
  • All exercises to strengthen the abdominal and back muscles with your own body weight
  • Bodyweight squats & all jump variations
  • Mountain climbers
  • Kettlebell Swing
  • Sprints
  • Jump rope
  • Exercises with the sling trainer (TRX), resistance bands, exercise ball, and medicine ball
  • Experienced athletes: exercises with dumbbells

As you can see, these are mainly so-called functional exercises, in which several muscles are used at the same time and which are not performed on the typical fitness equipment.

Inappropriate Exercises For Your HIIT Workout

  • Squats and bench press with a barbell
  • Technically highly demanding movements such as snatch or clean and jerk (These are generally unsuitable for recreational and healthy athletes)
  • Any exercise that you have not yet mastered properly or only in general terms

How HIIT Affects Your Body

There are numerous effects of HIIT on your body. Due to the high intensity of the load, glycolysis, in particular, is of great importance during HIIT training.

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Glycolysis is the first step in cellular respiration. This applies at least to the metabolism of carbohydrates, fats and proteins are prepared differently for cell respiration.

The starting material for glycolysis is either glucose or glycogen (the storage form of glucose).

In a total of 20 steps, glucose or glycogen is converted into the molecule pyruvate.

Normally, the pyruvate is then transported to the mitochondria (the cell’s powerhouses, so to speak) where the rest of the cellular respiration takes place.

In certain cases, such as intense exercise, there is not enough oxygen available for the amount of energy required at that time.

Pyruvate can be converted into lactate so that energy can also be produced faster and without the need for oxygen.

In this process, significantly less energy is produced than through complete cellular respiration with glucose.

But, as I said, this process is much faster and anaerobic – i.e. without oxygen.

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