Health and Fitness

Get slim in five minutes

New year, new luck, However, what sounds good until the New Year's morning turns out to be problematic on January. Because intentions need discipline, and that goes straight from the waiver of sweet, greasy and alcoholic many. Hardly anyone wants to put together the perfect "slimming plate" for hours in the canteen. And few have the time to sweat several times a week in the gym. But that's not necessary anymore.

More and more, a very different method is used: High-Intensity Interval Training (HIIT). Instead of long and steady training here, as the name implies, in short stages with the highest possible intensity. After each intense sports phase, there is a short break.

"The problem with normal endurance training is that the body is very economical and clever," says sports scientist and personal trainer, That's why five minutes of suprathreshold HIIT bring more fitness than one hour of subliminal jogging."

This is how a HIIT is structured

A classic HIIT can be constructed in two ways: Either a certain number of repetitions of an exercise should be carried out as quickly as possible. About 15 squats in the shortest possible time. Or, as many squats as possible must be made within 20 seconds. This is usually followed by a break of a few seconds, followed by the next exercise, such as a burpee. "Because a variable is always based on the individual performance of the trainee, it is ensured that everyone works along his personal border," explains the fitness trainer. Because the goal is not to somehow lift 20, 40 or 70 kilos in the air, but the athlete tries every training session anew, only to exceed his own performance limit. That's it, which keeps the risk of injury low despite heavy load.

This is to be considered

A HIIT can be made anywhere: at home, in the park, as an element in a running or cycling tour, with or without shoes. A stopwatch indicates when a load phase begins and when it should pause. Meanwhile, there are also many apps that can be adjusted accordingly. A typical interval for a HIIT is 20 seconds of intense loading, followed by ten seconds of rest. In many gyms, this type of workout is also known as Tabata.

Five exercises will give you a total of five minutes of exercise. Because a practice circle is repeated twice in a row. It is important to always go to the physical limits. Those who could still go jogging right after a HIIT did not spend enough in the ten minutes. The advantage: The exhaustion after training does not last long. If you want to do the exercises quickly in the morning, you do not have to worry about hanging out the rest of the day.

For which exercises are made, there are no exact rules. Burpees are great because they work the whole body and burn a lot of calories. The same goes for mountain climbers. If you want to vary, you can also make jumping jacks, sprinting on the spot, installing push-ups or even jumping rope - as long as training is on the personal load limit and the sequence "20 seconds load - 10 seconds break" is complied with, anything is allowed.

That's what science says

Even studies attest to the HIIT a very effective effect. For example, Martin Gibala from McMaster University in Hamilton, Canada, investigated the effects of type 2 diabetes and obesity.

That long endurance training has health benefits is undisputed. So-called aerobic training provides the muscles with oxygen, increases the number of mitochondria in the cells, and ultimately reduces the risk of cardiovascular disease. Gibala's research has shown, however, that three training sessions a week with ten one-minute HIIT intervals provide as much muscle building as hours of cycling in the conventional way. Also the sugar level of the subjects was clearly regulated - and that already after 14 days.

Above all, the after burn effect helps against the extra pounds on the hips. The four to five minutes of training in the personal limits cause the metabolism over the next twelve 24 to hours increased energy expenditure.

For whom HIIT is suitable

The high-intensity interval training is developing into a real trend, above all because many find it difficult to accommodate long endurance training in everyday life. "Of course you have to say that you have to check your training goal," explains Lewien. "If you want to run a marathon, you have to train your tissue over long distances, and if you want to gain muscle, you may also have to take on some weight." For most, however, the dead weight is sufficient. Because rarely does one realize: In Fitness Centres in Lahore 50, 70 or even more kilos are a significant weight that can be a challenge especially for not so sporty. "That's why I also like apps like 'Freeletics' or the 'Seven Minute Workout' very well, because they help you to get training at home and without any aids."