HIT Training is the abbreviation for the term “High Intensity Training“. This is a high-intensity trainingthat is mainly used in fitness and strength sports as an effective training method. The biggest advantage of this training method is that the training sessions are designed intensively and especially short. Thus, the muscles during HIT training are subjected to complete exhaustion with high weight. This in turn leads to a reduction of body fat and at the same time to effective and above all rapid muscle growth.
The purpose of HIT training is to put an appeal on the muscles with highly effective and short intensity, so that increased muscle growth is promoted. In addition to the short-term but high-intensity training loads, this training method is used to practice longer-lasting regeneration phases. Despite the time savings, the HIT training supports an efficient breakdown of body fat as well as a fast muscle building. The basis of this training method is the maximum degree of exhaustion of large muscle groups such as the leg, chest or back muscles.
HIT Training – Main Features
- intensive and short training, which lasts a maximum of 45-60 min
- High intensity of stress with a low time
- efficient and above all effective muscle building training
- is optimally suited for reducing body fat
- can be used in strength training
- requires longer regeneration times
In order for the HIT training to be carried out successfully, the diet plays a very important role in the building of muscles. With a balanced ratio of low-fat, deliberately carbohydrate-reduced and above all protein-rich diets,the necessary key components are provided to the body for effective body fat loss and muscle building. HIT Tranining can be used in cardio as well as for effective muscle and body fat loss.
Tabata training is a special form of high-intensity interval training,whereby short-lasting phases of extreme body load with even shorter regeneration phases are a change. The classic HIT workouts last 4-30 min,which promote the body maximum and according to studies successfully improve fat burning. A Tabata workout does not last longer than 4 min and consists of 8 intervals. In 1996, Dr. Izumi Tabata, a Japanese sports scientist,conducted a study to improve performance among top athletes of the speed skating team using interval training. The best result was achieved with the Tabata Training, which was also named after him. This training is still used today in derived form for rowing, swimming, running as well as with classic strength exercises, even in crossfit training.
Benefits of Tabata Training
The advantages of such a workout are quite clear: The Tabata training promotes fat burning,is very effective and especially fast. The short intensive training sessions promote the entire cardiovascular system. They also improve aerobic and anaerobic performance in endurance sports,such as cycling, swimming or running. In addition, the Tabata training is also very useful for handballers, footballers and other team athletes, as it prepares this training for high-intensity and above all extreme playing situation such as sprints and at the same time trains the competition hardness.
Tabata Training is also ideal for losing weight. The 4 min have it really in them. They do not immediately stimulate fat burning,but during the workout a lot of energy is consumed, which is why the metabolism runs at full speed for 12 to 24 hours after the Tabata workout and thus causes a afterburning effect.
Advantages of Tabata Training at a glance:
- Increase endurance and fitness performance
- Quick Power & Muscle Building
- Maximum fat burning
- Short training sessions
- Alternative to often boring running training
Although the Tabata training may be very effective in terms of time, it is not equally suitable for everyone. Those who have not trained for a longer period of time should start slowly with this training method and increase the intensity slowly over time.