HIIT training without impact –

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Science has known for a long time that you don’t have to spend many hours in the gym to guarantee health results. Strategies like HIIT (high intensity interval training, in free translation) are very efficient and adopted by many people. The problem is that when we talk about intense stimuli, those who suffer from joint pain already turn up their noses – as they associate the method with jumps and bumps. But it doesn’t necessarily have to be like that, you know? One HIIT training without impact it’s possible.

Who explains is the personal trainer Lincoln Cavalcante (@lincolncavalcante), from Rio de Janeiro. “We can use the treadmill, bicycle, fight, swimming… In short, all the exercises in which we manage to raise the heart rate more easily.”

That’s because the basis of HIIT is to vary periods of heavy movement with rest, which are different depending on the fitness who will practice. “There is no straight, standardized, schematic cake formula. Sometimes, a person can withstand a longer period of stronger stimulation and a shorter recovery time. This makes the workout more intense. On the contrary, the training is aimed at beginners, weaker.”

There’s energy!

And this up and down heartbeat is beneficial for health and helps with weight loss, you know? All because of the call EPOC effect — abbreviation in English used to name the post-exercise oxygen consumption. “It’s a post-workout oxygen debt. The organism continues more accelerated after the stimulus and can last up to 24 hours.”

to adopt the HIIT training without impact in your routine, consult your doctor. After all, “he comes close to the edge,” explains Lincoln.

HIIT training without impact on the stationary bike, by Lincoln Cavalcante

How to make: It’s no use betting on the bike without adjusting the equipment – neglecting this part can bring injuries and pain. “Remember to keep the bench at hip height when you’re standing.”

Beginner:

1′ on the bike at medium pace; 30” on the bike at the strongest pace you can; 30” on the bike at a slow pace; Repeat the sequence 10 times.

Intermediary:

30” on the bike at medium pace; 30” on the bike at the strongest pace you can; 20” on the bike at a slow pace; Repeat the sequence 10 times.

Advanced:

30” on the bike at medium pace; 40” on the bike at the strongest pace you can; 20” on the bike at a slow pace; Repeat the sequence 10 times.