Anaerobic training is beneficial for both healthy individuals and those suffering from a number of health conditions. HIIT workouts improve functional characteristics, increase ability and improve the quality of life
Considering that anaerobic training is done in the high-intensity zone (80 to 90% of maximum heart rate), HIIT training needs to be strong, intensive, dynamic, include short breaks, and engage big groups of muscles. Special focus is put on strengthening the pelvic area as well as our target muscles.
Warm-up is required and an essential part of each workout. For 5 to 10 minutes we slowly increase the heart rate towards our target training zone. Each exercise begins and finishes at a slower pace. This allows the body to prepare, gradually regulating the blood flow and metabolism, and move from one level of intensity onto another, a high-intensity level that we require. After the high-intensity part, it is necessary to slow down, to allow the body to eliminate waste products, such as the lactic acid. Rest, enough sleep and a healthy diet are important in defining the length of the workout, which must be adapted to an individual’s current shape and overall health.
Prior to beginning the HIIT training, medical clearance is required.
This includes several tests:
Various blood tests including the assessment of Iron, Vitamin B, and D levels.
Physical fitness metrics (measuring height and weight; body mass index – BMI; BC – body composition) using bioelectrical impedance analysis. Physical checkup with the 12-channel ECG as an addition to the patient’s individual and family medical history. Ergometry testing (stress test)
Measuring muscle strength
Measuring upper body flexibility
Aerobic capacity assessment
Determining heart rate training zones
The training lasts about 35 to 45 minutes including stretching. Firstly, a 15 minute warm-up, followed by 10 to 20 minutes of the main intensive exercises and the remaining 10 minutes are left to slowly lower the heart rate and stretch the muscles.
Main features of HIIT training are:
– Higher training frequency for each muscle group
– Higher energy consumption during the training
– Increased release of energy which leads to super compensation
Sex HIIT workout includes the following exercises:
3. Different planks (side planks, plank jacks, side plank crunches…)
4. Skips exercise
7. Jumping Jacks
8. Exercises with sliders
It is possible to include exercises using one’s own weight or fitness tools (half-balance balls, Pilates balls, ropes, medicine balls, etc.)
5 to 7 exercises to be done for 30 seconds in HIIT mode, followed by 60 seconds of rest time, repeated in 7 to 10 cycles, depending on the type of exercise and individual fitness level.
The entire training, including all 4 segments of different types of exercise lasts from 35 to 45 minutes and should be done 3 times a week. Along with this training, it is recommended to take moderate walks with 60 to 70% maximum heart rate lasting up to 45 minutes. The shortest SEGO/VA Sex HIIT period should last three, and optimally six months. Following the Sex HIIT, the same tests that had been done prior to SEGOVA program are performed in order to determine the objective benefits of the Sego treatment.