Fit. 7 minute workout
Fit.Hiit: how to start (sensibly) in the workouts that lose the most weight
In just 11 minutes.
Without more material than our own body weight and without the need to move anywhere.
It couldn't be easier, right?
Well, that is the suggestive approach of the research carried out by a group of researchers from McMaster University (Canada) and the Mayo Clinic (United States), published a week ago in the 'International Journal of Exercise Sciences'.
"The study shows how, with a routine of
five exercises
(chest knees, 'jumping jacks', jump squats, 'burpees', and jump lunges) -which mainly involve the lower body-
to complete in 11 minutes
, we can enhance our cardiorespiratory capacity ", explains Sonia Roso, 64,448 member of the Official College of PE Graduates and Physical Activity and Sports Sciences of the Community of Madrid.
What does this mean?
"Basically, when doing it, we will help improve the functioning of
our heart and lungs
, helping to make the circulation of oxygen and carbon dioxide more efficient. Of course, in this study it is not specified if an improvement is also experienced in the endurance and muscular strength, "adds Roso.
To reach this conclusion, the authors of the work studied the evolution of a group of healthy but physically inactive adults who, for
six weeks, 'submitted' to 18 sessions
of this high intensity training (hiit), consisting of
five exercises ,
to be completed for
60 seconds
each one of them and with an active recovery time -walking on the site- not determined.
But is 11 minutes really enough to make a qualitative leap in our state of form?
"In my opinion as a professional in physical exercise, that is better than nothing. In the end, if we manage to include
an 11-minute 'stand by'
in our daily routine
, as they say in the study, to stop and do some exercises that will redound clearly in our benefit. Because, if we add those minutes in a week, then in a month and even in a year,
we will get many training days as a result,
"he asserts.
What's more, his proposal goes even further.
"It would also be worth taking
five-minute breaks
to make some 'healthy snacks', that's what I like to call them in my WAF (We Are Fitness) training method,
respiratory work, joint mobility or some strength
for those muscles that needs to get tonic. "
DO NOT SUITABLE FOR ALL AUDIENCES
'Burpees', knees to chest, squats with jumps, lunges and 'jumping jacks'.
Sonia Roso warns that the exercises proposed in the research "are
quite challenging
at the level of coordination, power, resistance and technique".
That is to say, to complete this routine it is necessary to start from "a good physical condition, especially if one takes into account that the objective is to perform each exercise for 60 seconds".
Before 'jumping into the ring' of hiits like this one, keep in mind that "
not everyone is prepared
to 'face' this intensity right off the bat; in order not to get injured or dizzy it is necessary or mandatory to carry out a
prior adaptation
, both in cardiorespiratory capacity and in articular and muscular structures and proprioception, among other things ".
The most advisable thing is "to go little by little, being clear from what point we start to give the body the dose of training it needs".
To do this, it is essential to have the supervision of a professional who designs a custom plan for us: "If you are a beginner, it is best that you put yourself in the hands of
a good personal trainer
to teach you what you really need and offer you information. specific about what is good or bad for you. "
What benefits will we obtain with this type of 'express' routines?
"As we have previously indicated, these sessions
clearly improve the cardiorespiratory condition
. In addition, the
proposed
exercises
, since they involve
large muscle groups
, are very demanding from the coordination point of view and require a
high intensity
in their development. It is not the same to do a jumping stride than an abdominal crunch, which requires a simpler movement and involves only a very specific musculature ".
In any case, Sonia Roso stresses the importance of finding the routine that best suits our physical condition and goals: "Fortunately, the tendency to focus training is taking place, not so much on high intensity, but on well-being The objective is, more and more, to
feel good inside
(at respiratory, muscular and joint level) and to help strengthen our immune system. We are not so concerned with the physical anymore or, if it does, it is in another way. In the end, if the head and our interior are wonderfully well, that
will also be noticed on the outside
(something that, on the contrary, will not occur ", he concludes.
The benefits that we can find in this type of session with these selected exercises are clearly to improve the cardiorespiratory condition, in addition these exercises are performed with large muscle groups that make training demanding and coordinate and global movements that affect a higher intensity than others training.
The session with an exercise such as the one presented split squat jump would not be the same, as opposed to an abdominal crunch, where the coordinative movement is simpler and the muscles involved are reduced to a single area.
According to the criteria of The Trust Project
Know more
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