Astronaut's EPOC HIIT workouts for beginners to build strength

Source: Unplash

High Intensity Interval Training (HIIT) is a type of exercise that involves short bursts of intense physical activity interspersed with periods of rest. This type of workout is popular among athletes and fitness enthusiasts who want to maximise their time in the gym and get the most out of their workouts.

But did you know that even astronauts are using HIIT to stay in shape? In this article, we’ll take a look at the benefits of HIIT, how astronauts use it to keep their bodies in peak performance, and HIIT workouts that beginners can do. Let’s get started!

What is High Intensity Interval Training (HIIT)?

High-intensity interval training, or HIIT, is a type of exercise that alternates short periods of intense activity with recovery periods of lower intensity. This type of workout is designed to push your body to its limits, providing a challenging and effective way to improve cardiovascular fitness, burn calories, and build muscle.

The idea behind this type of training is to give your body a workout that is more intense than regular cardio exercises, while also allowing your body enough time to recover between sets. The intense periods of HIIT are typically done at or near your maximum capacity, such as running at your fastest pace or lifting your heaviest weights. 

These short bursts of intense activity are usually done for 30 seconds to a minute and then followed by a recovery period of equal length, usually at a lower intensity. This cycle is repeated for a set number of rounds, usually between 8-20. This structure allows you to push your body harder than you would be able to with steady-state cardio or weight training alone.

Benefits of High Intensity Interval Training (HIIT)

HIIT is a great way to get fit in a short period of time. The intensity of the workout allows you to burn more calories in a shorter amount of time than regular cardio exercises, so you can get more out of your workout in less time.

HIIT can also help you build muscular endurance and strength, as it requires your muscles to work harder than regular cardio exercises. It is also known to boost the metabolism and burn calories even after the workout is finished. This phenomenon is referred to as the "afterburn effect" or EPOC (Excess Post-Exercise Oxygen Consumption).

HIIT is also known for its versatility, as it can be tailored to suit your fitness level and goals. You can choose from a variety of exercises, such as cycling, running, jumping, or weightlifting, and adjust the intensity, duration, and number of rounds to suit your needs. HIIT can also be done with or without equipment, making it a versatile and convenient form of exercise.

In addition to the physical benefits of HIIT, it can also be beneficial for your mental health. HIIT is a great way to relieve stress and clear your head, as the intensity of the workout can help you forget about your worries and focus on the task at hand.

Read also: Mental health benefits of exercise in a physical fitness class

How astronauts use HIIT to stay in shape

Astronauts use HIIT to stay in shape in a variety of ways. Since they spend extended periods of time in space, astronauts need to stay in optimal physical shape to ensure that they are able to perform their duties and remain healthy.

HIIT helps astronauts prepare for these demands by improving cardiovascular fitness, building muscle, and burning calories. It also helps them maintain their muscle mass and bone density in the microgravity environment of space.

One of the most common ways that astronauts use HIIT is with a rowing machine. Rowing machines provide a full-body workout and can be used to simulate the movements required for a variety of tasks, such as lifting objects and manoeuvring in zero gravity. Astronauts will often use the rowing machine to do short, high-intensity intervals followed by rest periods to help keep their bodies in top form.

Astronauts use HIIT to do strength training exercises such as squats, lunges, and push-ups. These exercises can be done in short bursts to increase the intensity of the workout. They also use HIIT to do resistance training exercises such as pull-ups and push-ups.

HIIT workouts for beginners

Starting a new exercise routine can be intimidating, especially when it comes to high-intensity interval training (HIIT). But with a little bit of preparation and the right mindset, anyone can incorporate HIIT into their workout routine.

Source: Pexels

1. Tabata Workout

If you’re a beginner to HIIT or are just getting back into fitness, there are a few simple HIIT workouts that you can do to get started. One of the most popular HIIT workouts is the Tabata workout.

This type of workout consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated 8 times. This type of workout is great for beginners, as it can easily be adjusted to fit your fitness level.

Tabata Training began in the mid 1990's. Japanese fitness researcher Dr Izumi Tabata created a HIIT (high intensity interval training) workout, using this very method. Dr Tabata proved the tabata method to draw heavily from both the aerobic and anaerobic systems, unlike most conventional workouts, which tend heavily favour one or the other. 

The Tabata workout is a specific type of HIIT that consists of 8 rounds of 20 seconds of intense activity followed by 10 seconds of rest. The idea behind this format is to work as hard as you can for 20 seconds, then rest for 10 seconds and repeat the cycle. This type of workout is great for beginners, as it's easy to follow and can easily be adjusted to fit your fitness level

Here's an example of a beginner-friendly Tabata workout:

• Jumping jacks (20 seconds of work, 10 seconds of rest)
• Squats (20 seconds of work, 10 seconds of rest)
• Push-ups (20 seconds of work, 10 seconds of rest)
• Plank (20 seconds of work, 10 seconds of rest)

Repeat the circuit 8 times, with 20 seconds of work and 10 seconds of rest for each exercise. As you become more comfortable with the routine, you can increase the intensity of the exercises or add more rounds.

Source: Pexels

2. 7-Minute Workout

This workout consists of 12 exercises that you do for 30 seconds each, with a 10-second rest in between. This workout is a great way to get a full-body workout in a short amount of time.

Here's an example of a 7-minute workout:

• Jumping jacks (30 seconds of work, 10 seconds of rest)
• Wall sits (30 seconds of work, 10 seconds of rests)
• Push-ups (30 seconds of work, 10 seconds of rest)
• Abdominal crunches (30 seconds of work, 10 seconds of rest)
• Step-ups (30 seconds of work, 10 seconds of rest)
• Squats (30 seconds of work, 10 seconds of rest)
• Dips (30 seconds of work, 10 seconds of rest)
• Plank (30 seconds of work, 10 seconds of rest)
• High knees (30 seconds of work, 10 seconds of rest)
• Lunges (30 seconds of work, 10 seconds of rest)
• Push-up and rotation (30 seconds of work, 10 seconds of rest)
• Side plank (30 seconds of work, 10 seconds of rest)

Repeat the circuit 2-3 times, with 30 seconds of work and 60 seconds of rest for each circuit.

Source: Unsplash

3. Full Circuit Workout

Another great HIIT workout for beginners is the full circuit workout. This type of workout involves doing a series of different exercises in a row, with a short rest period in between each exercise.

For example, you could do 10 push-ups followed by 10 squats, followed by 10 lunges, followed by 10 burpees, followed by a short rest period. This type of workout is great for beginners as it can be easily adjusted to fit your fitness level.

Tips for Making HIIT Workouts Effective

If you want to get the most out of your HIIT workouts, there are a few tips you should follow:

• Warm-up: Before starting your HIIT workout, it's important to do a few minutes of light cardio to get your blood flowing, muscles ready and reduce the risk of injury. This can include exercises such as jogging in place or jumping jacks.

• Focus on form and technique: This will help ensure that you are doing the exercises correctly and getting the most out of your workout.

• Choose exercises that work multiple muscle groups: To maximise the effectiveness of your HIIT workout, select exercises that work multiple muscle groups at once. Examples include squats, burpees, and jumping jacks. These exercises will help you burn more calories and build more muscle in less time.

• Make sure to push yourself: HIIT workouts are meant to be intense, so don’t be afraid to really challenge yourself.

• Cool down and stretch: After your HIIT workout, it's important to cool down and stretch to prevent injury and soreness. This can include exercises such as walking, gentle stretching, and foam rolling.

• Mix it up: To keep your body engaged and make the workout fresh and challenging, try different exercises and routines.

• Listen to your body: HIIT can be intense, so it's important to listen to your body and take rest days if needed. It's important to remember that HIIT is a challenging workout and should be approached with caution, especially if you have any pre-existing health conditions or have not been active for some time. Always check with your doctor before starting a new exercise routine.

• Eat healthy: After a HIIT workout, it’s important to refuel your body with the right nutrients. Eating a meal or snack that contains protein and carbohydrates after a workout can help your body recover and rebuild muscle. Some good post-workout snacks include a protein shake, yoghourt with fruit, and a handful of nuts.

• Do it together: HIIT workouts can be more effective and enjoyable when done with a partner or in a group setting. You can also go to a fitness studio if you have trouble exercising on your own and sticking to a strict routine. As it can provide motivation, accountability, and a sense of camaraderie. 

When choosing a fitness studio, make sure to look for one that has user-friendly fitness software. So that you can easily schedule your workouts around your daily activities.

Conclusion

HIIT is a great way to get fit in a short period of time. It can help you burn more calories, build strength, and improve your mental health. Astronauts use HIIT to stay in shape while in space, and you can do the same!

There are a variety of HIIT workouts that beginners can do, and following the tips above can help make your HIIT workouts routines even more effective!

Read next: Here's the 20-minute workout for busy people with the same results

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