High Intensity Interal Training for beginners in detaila

2. HIIT ( HIGH
INTENSITY INTERVAL TRAINING)
“I hated every minute of training, but I said,
'Don't quit. Suffer now and live the rest of your
life as a champion.”

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OBJECTIVE
 Explain the working of HIIT
 List at least 4 advantages of HIIT
 Plan their own HIIT Routine

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AGENDA
 Background and Introduction
 Advantages
 Precautions
 Planning your own HIIT Routine
 Demonstration

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WHAT IS HIIT
 High intensity interval training (HIIT) is when
you alternate between high and low intensity
exercise(s) or between high intensity exercise
and a short period of rest.
 The work to rest ratios can be changed to form
a huge variety of workout routines.
 Anaerobic

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HISTORY OF HIIT
 Runners using since 100 years
 1996 :
 Dr. Izumi Tabata released the results of clinical
study of HIIT
 used 20-second work periods, followed by a 10-
second rest
 2000 Onwards :
 Gained popularity and advertise in gyms and fitness
center

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ADVANTAGES
 HIIT Provides Shorter Workouts
 HIIT Burns More Calories
 HIIT Improves Athletic Performance
 HIIT Is Very Accessible
 HIIT Is Flexible with time and routine

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EPOC EFFECT

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PRECAUTIONS
 Don’t miss the warm up
 Increase your time gradually
 Need 24 hrs recovery period
 Choose exercise that suits your body
 Keep yourself hydrated
 Moderate to high-carb meal 3-4 hours before
HIIT
 Remember to breathe

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SAMPLE EXERCISES

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SAMPLE EXERCISES

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PLANNING YOUR OWN HIIT
ROUTINE
 Choose four exercise ( eg : 2 intense, 2 less
intense)
 Start with less intense followed by 2 intense and
end with less intense
 Fix the time ( eg. : 20 : 10 )
 Repeat the sets as per your requirement with
30 seconds gap between sets.
 Can change the exercise in between sets

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THANK YOU
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