HIIT LITTLE, Entrenamiento GIBALA, ¿lo conoces?

HIIT LITTLE, Gibala training, do you know it?

It is a high-intensity workout, ideal for training at home, but instead of the well-known Tabata method, this time we present the Gibala training method.

Today, research is being conducted to identify the optimal type and dose of training to maximize physiological and performance adaptations.

Among a variety of training modalities, high-intensity interval training (HIIT) is very popular.

It is recognized as a time-efficient training strategy for inducing similar or even greater adaptations compared with traditional continuous training.

  • To compare the types of training, the Gibala et al. 2012 study compared a range of physiological, performance, and health-related markers.

What is the metabolism behind high-intensity interval training (HIIT)? Is HIIT beneficial for people with diabetes? Is HIIT a workout for all ages?

Stimulate your body, stimulate your mind

 

Why consider Gibala training?

It is a question that motivates researchers such as Martin Gibala, a professor in the Department of Kinesiology at McMaster University; he began conducting research on creative, very brief exercise programs such as jumping rope, climbing stairs, or doing burpees.

To test Gibala training, he and his colleagues worked with sedentary people, having them climb three flights of stairs “vigorously,” three times a day (with hours between efforts), three times a week.

After six weeks, compared with a control group that did not exercise, the sedentary participants who climbed the stairs had a 5% increase in cardiorespiratory fitness, measured by maximum oxygen consumption.

In addition, their legs became 12% more powerful; however, among experienced participants, the results were variable, although there was always an increase in the variables, including a reduction in inflammatory markers.

This study confirms the potential benefits of brief bouts of physical activity that can be performed anywhere without the need for equipment or bulky gear, which is why Gibala training is successful, as it is like snack training.

Training Gibala at home

Perform 9–12 repetitions of the exercises, with 1 minute of work followed by 75 seconds of rest at high intensity, alternating the exercises to reach 12 minutes of work, obviously after a good warm-up.

You can do it with simple equipment such as a jump rope, a mat, and water to hydrate between exercises.

Before starting Gibala training, you should do 5 minutes of dynamic exercise, also adding an exercise such as stair climbing, jumping rope, or using an elliptical, or any exercise you wish, such as a sprint.

  • Squats with arms extended.
  • Jumping jacks
  • Burpees

Benefits in little time—are you up for it?

Once you finish it, you will be burning more body fat than ever and will feel exhausted, so you should cool down with stretches for your legs, arms, and core.

In the same Gibala study, what happened at the cellular level in the thigh muscles was measured, revealing positive changes in the mitochondria, the engines that create energy in cells,

Gibala training proved to be an option for reducing the risk of chronic diseases, since the immune system was strengthened in everyone.

What was interesting here was observing that “a total of just two minutes of Gibala training involving sprint intervals was enough to elicit responses similar to 30 minutes of continuous moderate-intensity aerobic exercise,” according to his publication.

Stay home and burn more fat than ever…

 

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