HIIT Trainingsplan und Vorteile (+ Video)
|HIIT Training oder ausgeschrieben Hoch Intensives Intervall- oder High Intensity Training erfreut sich immer größerer Beliebtheit. Es hilft beim schnellen Fettabbau und erzielt in kürzester Zeit maximale Ergebnisse.
Die Erklärung im Detail, Trainingspläne mit Video und alle HIIT Vorteile, findest du in diesem Artikel.
Was ist HIIT Training?
Das große Geheimnis dieser Art von Training liegt vor allem in den kurzen aber sehr intensiven Belastungsphasen. Studien haben erwiesen, dass mehr Energie verbrannt wird, wenn der Körper am Rande seiner Belastungsgrenze ist (ca. bei 90%).
So wurde bei einer Studie der Tennessee State University aus dem Jahr 2001 ein Vergleich durchgeführt. Zwei Gruppen wurden gebildet, der einen wurde ein 8-wöchiger Cardio Plan gegeben, die anderen führten ein HIIT Workout durch. Nach 8 Wochen waren bei der HIIT Gruppe im Schnitt eine Abnahme von 2% Körperfett nachgewiesen, hingegen kein Verlust bei der Cardio Gruppe.
Zur Vollständigkeit müssen wir auch erwähnen, dass Gewichtsverlust hauptsächlich über die Ernährung passiert. Du kannst auch ohne Cardio zum Traumkörper. Jedoch ist es einfacher Fett zu verbrennen und stärkt gleichzeitig deine Kondition.
HIIT Training ist die Kombination extrem intensiver Phasen mit leichteren Belastungsphasen. Sozusagen das Zirkeltraining 2.0. Bei korrekter Ausführung wird mithilfe dieser Trainingsart die Ausdauer, die Muskelstärke und der Fettabbau gesteigert.
Meistens wird HIIT Training im Ausdauersport angewendet. Vor allem in den Mannschaftssportarten American Football aber auch im Fußball erfreut sich dieses Training großer Beliebtheit. Da hier eine Grundvoraussetzung die Kombination von Widerstandsfähigkeit, Ausdauer und Schnellkraft ist.
Natürlich ist HIIT auch für jeden Einzelsportler geeignet, denn man kann es selbst ohne Fitnessgeräte und co. ausführen.
Der Trainingsplan
Wir haben 2 Arten von Trainingsplan. Einmal einen für das Fitnessstudio, mit einer Kraftübung und einmal für zuhause.
Folgende 4 Ausrüstungen machen dabei das HIIT einfach und auch effektiver:
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HIIT Krafttrainingsplan für das Fitnessstudio
Wir bieten dir hier einen Plan für dein Krafttraining. Bitte beachte, dass im Normalfall HIIT Trainingspläne für das Ausdauertraining ausgelegt sind. Der Plan umfasst eine Dauer von 12 Wochen.
Nach der obligatorischen Aufwärmphase (dafür eignen sich die Fitnessbänder hervorragend) fängt das richtige Hit Training erst an. Das Volumen und die Belastung sollte wöchentlich den eigenen Grenzen angepasst werden:
Woche 1-2
- 2 Minuten High Intensity mit einer komplexen Fitnessübung wie Kniebeugen, Schulterdrücken, Kreuzheben und sehr leichtem Gewicht
- 30 Sekunden Pause
- 60 Sekunden Low Intensity (bspw. Lunges ohne Gewicht oder Liegestütz Position halten)
- Gesamtdauer: 3 Durchgänge. Danach bist du garantiert KO.
Woche 3-4
- Der Ablauf ist identisch zu Woche 1-2
- Die Anzahl der Durchgänge wird gesteigert - je nach deinem Leistungsniveau
Woche 5-12
- Identisch zu Woche 1-4
- Die Anzahl der Durchgänge wird je nach Belastungsgrenze weiter gesteigert
Dieses Training ist beispielhaft. Es lassen sich viele weiter Kombinationen finden. Das wichtigste ist jedoch:
- 1 komplexe Übung, die möglichst viele Muskelfasern rekrutiert
- 1 möglichst "entspannende" Übung, die dir eine Zeit Erholung verschafft. In den Videos unten findest du einiger dieser Übungen
Wichtig für den Erfolg ist, dass du Vollgas gibst! Es ist wirklich elementar an deine Belastungsgrenze zu gehen.
Möglich ist auch Burpees oder Bankdrücken mit Liegestützen zu kombineren oder einem klassischen Zirkeltraining zu folgen, wie es unter anderem Mcfit mit seinem Express Workout anbietet.
HIIT Trainingsplan für zuhause
Wir könnten dir jetzt ein 15 - 30 Minütiges Workout beschreiben, sind aber überzeugt, dass gerade für zuhause, es sinnvoller ist, wenn wir dir ausgewählte Videos vorstellen.
Dementsprechend haben wir uns auf YouTube nach HIIT Workouts für daheim umgeschaut und sind fündig geworden.
Die Videos sind auf englisch - falls du nicht so gut darin bist, kein Problem. Es geht darum, genau das zu machen, was im Video vorgemacht wird.
Nummer 1 ist ein 20 minütiges Workout:
Nummer 2 ist noch intensiver und geht ganze 30 Minuten.
Am besten fängst du mit dem oberen Workout an. Wenn du das erfolgreich gemeistert hast, kannst du dich an diesem hier versuchen.
Auch wenn du es nicht bis zum Ende schaffst, versuche alles zu geben. Beim nächsten Mal kommst du ein Stück weiter und dann wieder und dann wieder, bis du es irgendwann komplett durchziehen kannst.
Eine mögliche Gefahr beim HIIT Training ist, dass dein Kreislauf nicht mit ausreichender Flüssigkeit versorgt ist. Dabei kann dein Kreislauf schnell in die Knie gehen. Deshalb, immer genug Wasser trinken.
Vorteile eines HIIT Trainings
Um dir jetzt noch den letzten Schub Motivation zu verpassen, hier einige Vorteile, die HIIT Training so effektiv machen.
Fettverbrennung
Du verbrennst nicht nur mehr Kalorien beim HIIT Training, als bei einem klassischen Cardiotraining, du machst einen regelrechten Fettverbrennungsmotor an. Das bedeutet, dass du in den 24 Stunden nach einem HIIT-Training mehr Fett und Kalorien verbrennst als nach einem, sagen wir, Zyrkeltraining 1.0 oder normalem joggen.
Gewicht verlieren, anstatt Muskeln
Jeder der bereits eine Diät gemacht hat weiß, dass es schwer ist, die Muskelmasse nicht zusammen mit dem Fett gleich mit zu verlieren. Studien zeigen, dass während einem HIIT Training hauptsächlich Fett verbrannt wird und die Muskeln verschont bleiben. Das kann anders sein bei normalem Cardiotraining.
Keine Ausrüstung erforderlich
Laufen, Radfahren, Springen und co. sind für HIIT eine tolle Sache aber generell geht es auch sehr gut ohne Ausrüstung. Burpees, Liegestütz halten, Ausfallschritte und so weiter, funktionieren genauso gut, um deine Herzfrequenz schnell zu erhöhen. Darum geht es schließlich beim HIIT Training.
Effizienz steht an vorderster Stelle
Der hocheffiziente HIIT ist das ideale Training für einen vollen Terminkalender. Die Forschung zeigt, dass du in nur 15 Minuten Intervalltraining (dreimal pro Woche) mehr Fortschritte erzielen kannst, als wenn du dafür ins Fitnessstudio gehst und 1 ganze Stunde auf dem Laufband joggst.
Ortsungebunden
Du machst HIIT gerne im Fitnessstudio? Kein Problem. Du hast nicht mal einen Fitnessstudiovertrag? Auch kein Problem. Egal ob im Wohnzimmer daheim, an der frischen Luft oder einer einsamen Insel. Für diese Art von Cardiotraining bist du völlig ortsungebunden.
Den Stoffwechsel erhöhen
Zusätzlich zu einer erhöhten Fettverbrennung und mehr Muskelerhalt stimuliert HIIT die Produktion des menschlichen Wachstumshormons um bis zu 450 Prozent während der 24 Stunden nach Beendigung des Trainings. Das bedeutet nicht nur mehr Fettverbrennung, sondern auch eine Verlangsamung des Alterungsprozess.
Herausfordernd
Dies ist kein Training, das du beim Lesen einer Zeitschrift oder beim Chatten mit deinen Freunden durchführen kannst. Weil es so kurz ist, wirst du die ganze Zeit richtig hart arbeiten müssen. Dafür siehst du auch schnell Ergebnisse. Du wirst dich definitiv nicht langweilen beim HIIT!
Für ein gesünderes Herz
Die meisten Menschen sind es nicht gewohnt, in die anaerobe Zone zu gehen (wenn du so ausgepowered bist, dass du nicht mehr atmen kannst und das Gefühl hat, dass das Herz versucht, aus der Brust zu springen). In diesem Fall führt extremes Training zu extremen Ergebnissen. Eine Studie aus dem Jahr 2006 ergab, dass die Probanden nach 8 Wochen HIIT-Training doppelt so lange Fahrrad fahren konnten wie vor der Studie, bei gleichbleibendem Tempo.
Wie nach jedem Workout, musst du auch hier deiner Eiweißversorgung nachkommen. Zum Beispiel mit einem Whey Protein. Wir können das von ESN (Made in Germany) empfehlen:
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Grâce au programme de surveillance parentale, les parents peuvent prêter attention aux activités de téléphonie mobile de leurs enfants et surveiller les messages WhatsApp plus facilement et plus facilement. Le logiciel d’application s’exécute silencieusement en arrière-plan de l’appareil cible, enregistrant des messages de conversation, des émoticônes, des fichiers multimédias, des photos et des vidéos. Il s’applique à tous les appareils fonctionnant sur les systèmes Android et iOS.
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