This ‘Plant’ drill is an intense way, efficient to burn calories

For those who live to sweat – but they probably want a chance to completely catch their breath – sit down is the new HIIT.

HIIT, or high -intensity interval training, includes outbreaks (usually 30 seconds to a few minutes) of sharp exercise followed by a rest period.

According to experts, HII exercises create a hormonal response that makes you burn calories for hours after you have stopped working. Is called excessive oxygen consumption after exercise or “afternoon”.

Sit, short for training the sprint interval, includes short explosions (usually 10-30 seconds) of comprehensive, maximum exercises followed by a more prolonged 2-4 minute break period.

Basically, Sit requires you to go more and rest longer than Hiit.

Numerous exercises can be included in sedentary exercises, including but not limited to body weight exercises such as Burpees and mountain climbers and cardio practices such as jogging, cycling, rowing and swimming.

While traditional cardio workouts aim to maintain a steady pace, spikes spikes training couples with maximum intensity with full recovery. The theory is that after this period of rest, exercise can be repeated with the same intensity.

Sprint cycles require peak performance, and a meta-analysis shows that the method significantly improves muscle stability and aerobic capacity. The same summary suggests that permanent training methods, such as sites, can lead to a decrease of 17% to 32% of the risk of cancer incidence.

“Training food is electricity drills with extraordinary benefits for your fitness, health and resistance. Athletes of all backgrounds use sitting drills to improve their skills, ”said Laura Morris, a personal certified and nutritional advisor for HuffPost.

A typical landing drill begins with a light five-minute cardio heating to condition the muscles for activity, followed by a maximum effort of efforts for 20 to 30 seconds before being recovered with one to two minutes of intensity movement low or rest.

The sprint recovery cycle should be repeated for four to ten rounds, depending on the fitness level. The drill is completed with a cooling of light and stretch activity.

Exercise is essential for maintaining overall health and cardiovascular function, and because of their acute nature, landing exercises offer additional benefits to the body,

“When your heart and lungs work hard, you increase VO2 max – your body’s ability to use oxygen – thereby increasing your cardiovascular gym,” Morris explained.

“Explosions of sedentary exercise efforts improve circulation, which benefits both your heart and your brain. Been is associated with the reduced risks of cardiovascular disease and the best cognitive function. “

They are also great for your muscles.

“They train the body to recruit and develop rapid muscle fibers, build muscle and improve heartbeat and overall caloric efficiency,” Matt Nolan, a trainer certified by RCA and Master instructor at Bootcamp , told Men’s Journal.

According to Morris, SIT drills are great for toning and enhancing athletic performance.

In addition to being challenging and effective, SIT drills are very effective, providing proven benefits in a short time.

Similar to the hit drills, landing routines increase metabolism by burning oxygen consumption after exercise.

Moreover, Sit Usow help build and maintain muscle, which is essential for the aging population, especially people in perimenopause or menopause, the period when muscle loss is accelerated.

How do you know when you are going too hard or hard enough? You have to expect to be breathless, but return if you feel dizzying or experience severe pain in your muscles or joints.

Mireille Siné, a level 1 running coach of Usatf and the well -trained founder told Popsugar to aim at efforts that feel like 8 by 10.

“During this interval where you have to go a long way. Have you really felt like you were going too much so you could get that recovery after?” She said.

It also emphasized the importance of cooling after.

“You don’t want to go from a high intensity and then just stop completely,” Siné explained. “This is when you are including a slight run and for your heartbeat to go down while you are still in motion.”