Many times people who practice running tend to perform this activity only without taking into account that although it is very complete, it is necessary that the muscles are worked to have us toned. But sometimes the time we have is not adequate. Therefore on this occasion we want to give you some tips to get both disciplines to work.
As we have seen on previous occasions, although we run, we need to tone the muscles to increase the marks and thus improve the results of the race. But the time we have is not always adequate. That is why we want to stop at a routine of HITT exercises to train in the shortest time possible and with the best results.
First of all it is important that we keep in mind that the training we are going to propose is of high intensity, that is, times are fast and intensive exercises. Aimed at improving endurance while working on muscle strength. In this way, what we will achieve will be much better results when carrying out the race.
HIIT workouts are short and intense periods of training to maximize the body with the best possible results.
First of all it is important that we be clear about what HIIT is, and it is a type of training that takes place at a very high intensity in a short period of time. What we are going to highlight are exercises in which we will combine moments in which we will take 70-80% of our performance, with others in which we will be at 120%, that is, the maximum we can reach.
With this what we want to achieve is vastly and progressively improve our performance. For this it is important that we know perfectly the exercises that we are going to carry out, because we will hardly have time to think about them. What we must do in this case is to act and work quickly to get our body where we want to get what we are looking for.
It is essential to keep in mind that applying HIIT training in runners is a good way to increase strength, obtain energy, endurance, improve rhythms and control of the body in the race, and above all, increase cardiac capacity, which is a good way to gradually improve brands.
Two important points before starting the circuit
Two main points to consider before starting the circuit we are going to propose is to know that each and every one of the exercises must be performed at high intensities to achieve the best results. To do this before starting we must heat the joints by their mobility.
In warming we can also include some minutes of running to get warm. The intensity should be low so as not to burn all the energies before starting with the routine we want to execute, since in this one we are going to proceed with a good intensity.
Once we are ready to begin, we must leave everything prepared with the utensils or machines that we will need to carry out each of the exercises that we will highlight below.
The climber to activate legs and middle area
To begin we will stop in an exercise that will activate the lower part and the middle area of the body. It is a low intensity exercise that will help us get started. This is the exercise known as scaler. We are going to carry it out with our own body, since it is a mobility exercise that will help us increase the heart rate.
To do this we will face down, subject to the ground by the palms of the hands. We will keep our arms stretched, because they will support us. We are going to place our feet, one back and the other towards the chest. This is going to be the starting position, and what we are going to do is as if we are really climbing.
The arms will serve as support and the whole exercise will be developed with the legs that will be the ones that we will throw back and forth to activate them to the fullest
For this, what we are going to do is forward one foot to the chest, while we throw the other back. We are going to execute it at a fast pace in order to increase the pulsations and thus get to activate the leg and abdominal muscles much better. As we said, the pace must be 70-80% of our resistance.
Squats with our own weight to work the leg muscles
In the second place we are going to stop in a squat, which will help us to activate all the muscles of the legs. On this occasion we are going to do them with our own weight, that is, simply what we are going to do is a deep squat to fully activate the muscles of the legs and control of our body.
We will face each other with the legs slightly apart, at the height of the hips. In this posture, and with our feet flat on the ground, what we will do will be crouch backwards bending the knees and throwing the rear back, through a contraction of the hip. The back will remain straight at all times and slightly tilted forward.
With the squat we will activate the leg muscles in full. It is important to keep your back straight and activate the leg muscles only to be able to execute the movement perfectly
We must perform squats quickly and deeply, so that we activate the muscles of the legs to the fullest. We will carry them out thoroughly and try to concentrate as much as we are doing. This exercise is basic to get more power in the legs to improve the race.
Burpees to activate the entire body
Thirdly we will perform another exercise known as burpees. It is an exercise that puts the whole body to work completely. With the burpees, what we will achieve will be to activate the metabolism to the maximum, since the energy requirement of this exercise is high, since it involves each of the parts of the body.
We will only need our body. With him we will start standing, looking straight ahead. Followed we are going to bend down and rest our palms on the floor to hold our body, since immediately we are going to throw our feet back supporting them by the ends and stretching them completely to be able to stay with straight and upright body.
With the burpees we will activate the whole body, since through these movements we will activate all the muscular areas that comprise our body. Therefore it is good to improve the career
In this position we can perform if we want a push-up push-up or not. If we do it, it will be a way to make the exercise difficult. Followed let’s bring the knees back to the chest, to rest our feet on the ground, let go of his hands, and lift ourselves upright again and jump up propelling us with our legs.
Swing with kettlebell to train the top train
In the last place we will stop in another exercise that will help us to activate the whole body, but above all the upper part of it. Is about swing with kettlebell. For this exercise we will need a kettlebell of a soft or moderate weight, as it will be the one that serves as a propulsion and will activate our muscles during the exercise.
To do this we will face each other with the feet slightly apart at the height of the hips. We will grab the kettlebell with both hands by the handle. In this posture we will get up and to propel ourselves what we will do is bend our knees and bend down slightly Throwing your butt back. In this way we will activate the legs.
The kettlebell swing will help us to activate the upper part of the body completely and we will improve the propulsion when practicing the race
Then we will do the same with our arms. For it we will take the chest forward and the shoulders we will throw them back. While we raise the load forward, as if it were a pendulum, what we will do is raise it above shoulder height with the arms stretched. We will start with the legs slightly bent, to finish with the load up and the legs stretched.
In this way, what we will achieve will be to activate the entire upper body and thus manage to work another part that is almost never taken into account when we are going to run. With this in addition, we will achieve the activation of the middle zone and total control of our body at all times.
Phases when training with HIIT
All the exercises that we have highlighted above are going to be done in two phases. A first at moderate intensity, as we said, between some 70-80% of our total performance. This first phase will last between about 30-40 ” in which we must not stop doing repetitions at a moderate speed.
Then, and without stopping, we will perform another series of about 10 ”at maximum speed. Without stopping and reaching up to 100% or more of our capacity. Without stopping, what we will do is make about 100 meters in a straight line at the maximum speed we can. In this way we will increase the pulsations to increase the intensity.
With the following exercise we will lower this rate of pulsations, by decreasing the intensity of the exercise. But we must not stop at any time to rest. What we will do is to alternate a phase of less intensity, with a higher one and a race at the maximum intensity that we can.
In this way What we are going to achieve is to improve our results when carrying out the race. It is a progressive training, since the intensity and repetitions will increase as we acquire the skill and knowledge, as well as the background and physical form to carry out the exercise.
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Video 1 | Youtube / Vitónica
Video 2 | Youtube / DavidSebas LC
Video 3 | Youtube / Foroatletismo
Video 4 | Youtube / HardXFit
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