Another festive season is approaching, inevitably associated with some caloric excesses. Is there a solution to prevent Easter from causing weight gain? According to personal trainer Inês Afonso , the answer is yes and it is called training HIIT .
How can we balance our caloric balance?
Inês Afonso was PT of the year in the Kalorias gym chain for two consecutive years. According to her, as in everything in life, balance is the golden rule . It is necessary to manage our caloric balance, looking at it with tranquility and without extremism.
We can pamper our body with sugar, but always in the right measure and time. To lose fat mass, the calorie intake will have to be less than caloric expenditure .
Easter is a festive season that opens our appetite due to the huge diversity of treats. From the colorful almonds to the chocolate eggs, not forgetting the delicious folares, everything is almost irresistible temptations. So disciplina is the keyword! we must manage calorie consumption and expenditure , always in a balanced way.
Easter in calories
Did you know that…
- 100 g of chocolate egg = 550 to 600 kcal
- 1 Leaf slice (medium thickness) = 300 kcal
- 1 Almond = 13 to 39 kcal
These values make anyone desperate, don’t they? You should allow yourself to choose one or the other, on Easter Day, but you will have to compensate for this excessive caloric intake, recommends PT Inês.
What does HIIT training consist of?
This specialist’s proposal is one of the most effective training methods in terms of caloric expenditure. It’s called High Intensity Interval Training or training HIIT . In Portuguese, it can be translated as High Intensity Interval Training . You have certainly heard of it, not least because it is one of the hottest of recent times. But do you know what it really consists of and what benefits it brings to your body?
As the name implies, HIIT training encompasses aerobic exercises at a high intensity level , in a short time. The exercises are interspersed with short rest periods. The idea is to achieve the highest caloric expenditure in as little time as possible .
This is, for Inês Afonso, a super effective and economical training. There will be no more place for the excuse of “I don’t have time”. It requires all your dedication and commitment, but there is one positive point: time is running out!
5 Benefits of HIIT training
The majority of the population that attends the gym does not train with the necessary intensity . In fact, this is the most overlooked factor in exercise. HIIT training combats this trend and offers 5 great advantages to those who practice it:
- Improves cardiorespiratory capacity ;
- Increases metabolic expenditure ;
- Increases muscle definition ;
- Increases HGH production (growth hormone), as it is a high intensity workout. This hormone is responsible for accelerating caloric expenditure and also for delaying aging ;
- Its simple logistics allows to do it anywhere (on the beach, on the street, in garden or at home).
HIIT training suggestion to practice for half an hour
Challenge 1
Maximum rounds in 15 minutes:
- 40 Ropes jumping;
- 10 Push-ups;
- 15 squats with jump;
- 40 Jumping jacks.
Challenge 2
In 15 minutes:
- 30 Seconds – dynamic lunge with maximum intensity;
- 10 seconds – pause;
- 30 seconds – v-up;
- 10 seconds – pause;
- 30 Seconds – board goes up and down;
- 10 seconds – pause;
- 30 seconds – sprints between two points.
As for your equipment, don’t forget: Eight. One has the best fitness clothing options. Sports leggings, tops, fitness jumpsuits … Everything to make your workout more colorful and comfortable.
