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More and more professional and amateur athletes rely on a training method which based on short, intense load instead of long sessions to achieve the most training benefit. We checked the background and characteristics of High Intensity Training and show how to reach even better results through more intervals.

High Intensity Training (HIT)

Originally, the High Intensity Training is a method from weight training. Short, intensive units strain the muscles to the maximum and stimulates the body to massively build muscular mass and break down fat at the same time. The exhausting training of large muscle groups leads to very effective results, but also – depending on the individual shape – to longer regeneration phases lasting up to several days. Also very important: Be vigilant about a well-balanced diet with much proteins and only few if any carbs and greases. In combination, you’ll have ideal physiological conditions for muscle buildup.

A particular aspect of HIT is the short practice time. Warming up 5-10mins and 10-15 intense exercise for 2-3mins each makes one session no longer than 50mins. If implemented consequently, this workout will not disappoint you, but take the regeneration time of some days of no intense load seriously. You want your body to really recover and build up muscles.

HIT.Source: YouTube / BodyKiss

High Intensity Interval Training (HIIT)

The High Intensity Interval Training is quite similar to the HIT regarding its short time in practice and the strong training effect, even being strengthened with this slightly modified method. The trick is to shorten the stress phases (still remaining highly intense), but at the same time to repeat them more often, and to add active easing of tension.

Depending on what you aim at with your training, you charge yourself by sprinting, weights, push ups, or other exercises. An active regeneration follows respectively, such as easy walking, loosening your body, etc. Just make sure to not stop moving. Following this modified form of HIT, even better results can be reached: A peak fat oxidation, and a remarkable progress regarding your endurance capacity, as early as after the first sessions. As with HIT, your diet should consist of a lot of protein and only a few carbs.

Freeletics & Co.

Those who want to start with High Intensity (Interval) Training have the spoilt of choice. Meanwhile there are many providers for the HI(I)T programs mostly via an app, so training can be completed everywhere and anytime. One of the most reputable providers for example is freeletics. But also runtastic or crossfit offer promising workouts. It follows the principles of HIIT and consists of exercises using your own bodyweight as only training tool. This is what lowers the bar to just start with the workout and makes it ideal to include it into your daily live, even or particularly if you don’t have that much time. The exercises are easily followed and highly efficient when applied consequently.

Freeletics. Source: YouTube / Tims Sportcheck

Source titleimage: YouTube / Bodykiss

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