Читать книгу HIIT Your Limit. High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health онлайн

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Frequency of HIIT workouts is our last consideration in designing HIIT workouts. HIIT workouts may be more exhausting than steady-state workouts (which are usually completed at a continuous low-to-moderate intensity during the entire workout), and therefore, a longer period of rest is often needed between them. Perhaps start with two HIIT training workouts a week, with any other aerobic workouts being steady-state workouts, such as brisk walking, cycling, swimming. When you feel ready for a greater challenge, increase your workout frequency by adding a third HIIT workout a week. It is best not to do HIIT workouts on back-to-back days, though. Try to spread your HIIT workouts throughout the week.

Maximize Your Results and Minimize the Risks with HIIT

Most importantly, regardless of your age, gender, and fitness level, safe participation and enjoyment of HIIT workouts (and all exercise programs for that matter) requires that you adjust the intensity of the workout to your preferred challenge level. When it comes to exercise, safety should always be your number one priority. Focus first on finding your own optimal training intensity, not just keeping up with other people. Some fitness leaders promote the idea that you have to exercise at an all-out intensity level for the HIIT workout to be beneficial—this is not correct. In fact, I suggest you avoid exercising at an all-out intensity during your workouts. Pushing yourself to this level may potentially cause bodily harm. In HIIT Your Limit!, the recurring message is that you should exercise at a comfortable-but-challenging to more challenging intensity during your HIIT work intervals. There is a big difference between a healthy challenge workout and one that is too difficult. So, comfortable-but-challenging is your goal when doing the harder (work) intervals in your HIIT workouts. You can do it!