If you want to take your HIIT training to the next level, apply these five foolproof tricks
Short but intense, like summer love. These are the exercises of high intensity training, one of the fitness disciplines that has gained the most followers in recent years. The combination of explosive efforts with short rest periods provides endless benefits, and some risks if not done correctly (such as wear and tear on cartilage and joints), among which the stimulation of metabolic processes, the burning of calories, the increase in strength and resistance or the increase in cardiovascular capacity stand out.
However, keep in mind that HITT (High Intensity Interval Training) workouts require extra energy expenditure, so nutrition, which is the fuel that moves the body, plays an essential role in both optimising the results of training routines and accelerating muscle recovery afterwards. To find out how to get the most out of each session, we spoke to the experts in the Nutrition and Dietetics department at Club Metropolitan and these are the five tips they gave us.
It is advisable to wait between 45 minutes and one hour after the last meal to do high intensity training. The reason is that, with a full stomach, the digestive system uses a lot of energy to digest, which reduces the blood flow available to the muscles.
The energy expenditure during a HITT workout is considerable and glycogen stores, which are a polysaccharide that acts as an energy reserve, are depleted. Therefore, once the workout is over, it is essential to replenish them with foods rich in carbohydrates and proteins, because they are a source of amino acids and promote the construction and repair of muscle tissue. In this way, you speed up recovery and muscle formation and, at the same time, prepare the body for the next session.
Maintaining optimal hydration levels at all times is essential because water helps regulate body temperature, prevents cramps, improves endurance and lubricates joints during high-intensity training, and promotes digestion and proper absorption of nutrients after exercise.
Taking sports supplements can be a great help, as they speed up recovery, increase muscle energy and reduce fatigue. But always, and we insist always, they should be added to the diet following the recommendation of an expert, who will decide whether or not they are necessary in your case and, if so, which one is best for you. So don't make the mistake of taking the same one as your gym buddy, who has done very well, because the results may not be as expected.
Just as important as nutrition and hydration is getting enough rest at night. Maintaining good sleep hygiene not only has a very positive impact on your general health, but also improves recovery and sports performance, promotes muscle growth and helps prevent possible injuries.
[via GQ Spain]
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