{"id":19949,"date":"2023-01-28T18:38:49","date_gmt":"2023-01-28T16:38:49","guid":{"rendered":"https:\/\/dietsabc.com\/?p=19949"},"modified":"2024-07-03T13:12:56","modified_gmt":"2024-07-03T10:12:56","slug":"hiit-workouts","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/","title":{"rendered":"HIIT workouts"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"19949\" class=\"elementor elementor-19949\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-46bef555 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"46bef555\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5c27232e\" data-id=\"5c27232e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-133c5120 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"133c5120\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">HIIT workouts<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b418990 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"1b418990\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>January 28, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1483761f elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"1483761f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat are High-Intensity Interval Workouts (HIIT)? What are their advantages? How to do a HIIT workout correctly?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7352d60c\" data-id=\"7352d60c\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-31576af9 elementor-widget elementor-widget-spacer\" data-id=\"31576af9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d098634 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d098634\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25e52a9\" data-id=\"25e52a9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5c07ab08 elementor-widget elementor-widget-text-editor\" data-id=\"5c07ab08\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-5c07ab08{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00fa749 elementor-widget elementor-widget-text-editor\" data-id=\"00fa749\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>When I advise my clients to increase physical activity. The most common answer I hear is \u2013 I don&#8217;t have time, I&#8217;m so busy, etc.<\/p><p>Yes, I understand all this \u2013 work, romantic relationships, family, and children, all this requires attention and time.<\/p><p>However, it is also indisputable that <a href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\" target=\"_blank\" rel=\"noopener\">physical activity can significantly improve both our performance and our physical and mental well-being<\/a>.<\/p><p>One of the most common fitness myths is that to get a result, you have to train for hours and hard.<\/p><p>This is far from the case.<\/p><p>If your goal is burning fat, increasing muscle mass, strengthening your cardiovascular and respiratory systems, or simply relieving stress \u2013 HIIT workouts are probably exactly what you need.<\/p><pre>\u00a0<\/pre><h2>What is a HIIT workout?<\/h2><p>HIIT (High-Intensity Interval Training) is a type of interval training that includes short periods of super-intensive exercises, cyclically alternating with exercises of lower intensity. HIIT workouts have been proven to provide the same benefits as low and medium-intensity aerobic workouts, only in a much shorter time.<\/p><p>High-intensity interval training activates both <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">aerobic and anaerobic metabolism<\/a>.<\/p><p>HIIT workouts usually last only 10-30 minutes, but despite the fact that they are relatively short, their effect on improving overall health and well-being is comparable to twice as long as medium-intensity workouts.<\/p><p>The exercises used in HIIT workouts can be very different &#8211; running, cycling, jumping rope, or just exercises using the weight of your body, etc.<\/p><p>For example, HIIT training using an exercise bike may consist of 30 seconds of riding as fast as possible with maximum resistance, followed by several minutes of slow riding with low resistance. This 30-second intensive + 2-minute low-intensity stage is considered one cycle, and usually, 4-8 repetitions are performed per workout. Thus, the duration of the workout will be from 10 to 20 minutes.<\/p><p>No matter what exercises are used, it is important that high\u2013intensity intervals alternate with low-intensity intervals and that your heart rate accelerates.<\/p><pre>\u00a0<\/pre><h2>How to structure a HIIT workout?<\/h2><p>One of the most important components of HIIT training is its structure \u2013 how periods of high and low intensity are organized to create the desired overload and at the same time ensure sufficient recovery.<\/p><p>The goal is to work as hard as possible during high-intensity intervals. Low-intensity intervals are designed to <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">allow the body to restore energy reserves<\/a> and prepare for the next high-intensity interval.\u00a0<\/p><p>Here are the 3 most popular HIIT training structure models:<\/p><ul><li>Tabata model. 20-second high-intensity period followed by a 10-second recovery period. The cycle is repeated eight times in a row &#8211; a total of 4 minutes. It seems \u2013 nothing special, right? However, if every 20-second interval is performed with the highest possible level of effort, you will feel &#8220;well done&#8221; after these 4 minutes;<\/li><li>30:30 model. 30 seconds of high-intensity exercise, followed by 30 seconds of lower-intensity exercises. The cycle is repeated 3 to 5 times;<\/li><li>30:20:10 model.\u00a0In this format, the working intervals are arranged in cycles of 60 seconds &#8211; the first 30 seconds of a low-intensity period, then 20 seconds of medium intensity, and the last 10 seconds of maximum intensity.<\/li><\/ul><pre>\u00a0<\/pre><p>HIIT training can use virtually any exercise and equipment \u2013 from specific professional trainers to your body weight.\u00a0For example &#8211; 30 seconds of\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Plank_(exercise)\" target=\"_blank\" rel=\"noopener\">plank<\/a>\u00a0then 20 seconds of push-ups at a steady pace and at the end of 10 seconds of push-ups at a very fast pace.<\/p><pre>\u00a0<\/pre><h2>Warm-up and cool-down<\/h2><p>An effective HIIT workout should begin just like any other workout &#8211; with an all-encompassing warm-up consisting of muscle warm-up and\/or balance exercises to ensure optimal neuromuscular efficiency (the ability of the nervous system to activate the right muscles to stabilize the body structure in all three planes of movement in order to perform the exercise as efficiently as possible).\u00a0<\/p><p>During the warm-up, the intensity gradually increases until it becomes difficult to speak fluently. When you start to breathe heavily and sweat \u2013 you are ready for HIIT training.<\/p><p>Just as preparing your body for training, cooling down is also important &#8211; gradually reduce the load and allow your body, breathing, and heartbeat to slowly calm down and restore a normal rhythm. It will also help relieve muscle pain the next day.\u00a0<\/p><pre>\u00a0<\/pre><h2>Common mistakes<\/h2><p>Many fitness professionals understand the basics of HIIT, but often make two fundamental mistakes that can reduce the effectiveness of training and increase the risk of injury:<\/p><ul><li>Training is too hard. As a result, you get less benefit from additional oxygen intake and metabolic acceleration processes (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Excess_post-exercise_oxygen_consumption\" target=\"_blank\" rel=\"noopener\">EPOC<\/a>), which can last up to 38 hours after exercise;<\/li><li>Too high intensity and too short recovery period. The goal, of course, is to &#8220;get out to the maximum&#8221;, however, it is also necessary to take into account the individual abilities and training experience of each person.\u00a0<\/li><\/ul><pre>\u00a0<\/pre><h2>Pros of high-intensity interval training<\/h2><p>During a HIIT workout, your heart rate exceeds 75% of your\u00a0<a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/your-most-suitable-heart-rate-zone\/\" target=\"_blank\" rel=\"noopener\">maximum heart rate<\/a>.\u00a0Therefore, if you have any problems with your heart, talk to your doctor before starting HIIT workouts.<\/p><pre>\u00a0<\/pre><h3>HIIT can help reduce the risks of chronic illness<\/h3><p>HIIT is very good at strengthening the cardiovascular system.\u00a0It&#8217;s like strength training for your heart.\u00a0High-intensity intervals help the heart to move blood more efficiently, thereby reducing the risk of developing heart disease.<\/p><pre>\u00a0<\/pre><p>During high-intensity intervals, the body uses\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Anaerobic_glycolysis\" target=\"_blank\" rel=\"noopener\">anaerobic glycolysis\u00a0<\/a>for energy, which helps\u00a0to improve carbohydrate metabolism, which, in turn, helps to reduce the risk of developing diabetes.<\/p><pre>\u00a0<\/pre><p>The intensity of HIIT workouts is very high, so during them you &#8220;burn&#8221; significantly more calories than when running, riding a bicycle, or during strength training for the same amount of time. This makes it easier for you to maintain a healthy body weight and significantly reduces the risk of obesity<\/p><pre>\u00a0<\/pre><h3>HIIT can help increase muscle mass and strength<\/h3><p><a href=\"https:\/\/www.physio-pedia.com\/Muscle_Fibre_Types\" target=\"_blank\" rel=\"noopener\">Type II muscle fibers<\/a>\u00a0(which use anaerobic glycolysis) are also responsible for\u00a0increasing\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-hypertrophy#definition\" target=\"_blank\" rel=\"noopener\">muscle hypertrophy<\/a>.\u00a0If type II muscle fibers have to constantly use glycogen (during high-intensity exercises), they &#8220;learn&#8221; to store more glycogen for subsequent workouts and as a result:<\/p><ul><li>You have more quickly available energy and can train longer and do heavier exercises;<\/li><li>Glycogen molecules attract water, therefore &#8211; the more glycogen is stored in muscle cells, the more their size increases.<\/li><\/ul><pre>\u00a0<\/pre><h3>The &#8220;burning&#8221; of fat continues after a workout<\/h3><p>During HIIT training, muscles use mainly carbohydrates for energy, but after training during the recovery period, fat.<\/p><p>In other words after a workout, energy is needed to repair muscle fibers damaged during training, and it is taken mainly from fat.<\/p><pre>\u00a0<\/pre><h3>HIIT can improve oxygen consumption (endurance)<\/h3><p>This is the ability of your muscles to use oxygen.\u00a0To improve the efficiency of the use of oxygen (train endurance), long-term running or cycling sessions at a steady speed are traditionally used.<\/p><p>It seems that high-intensity interval workouts can improve the efficiency of oxygen consumption as much as traditional, hours-long endurance workouts.<\/p><p>This is also confirmed by studies such as:<\/p><ul><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27368057\/\" target=\"_blank\" rel=\"noopener\">Doing 20-minute HIIT workouts 4 days a week for 5 weeks improved oxygen consumption by 9 percent;<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26918846\/\" target=\"_blank\" rel=\"noopener\">Exercising for 8 weeks on a stationary bike using traditional exercises or HIIT increased oxygen consumption by about 25 percent<\/a>.<\/li><\/ul><pre>\u00a0<\/pre><h3>HIIT may lower blood pressure<\/h3><p>A large number of studies have shown that HIIT workouts can lower blood pressure in overweight and obese people.<\/p><p>It seems that HIIT can lower blood pressure even more efficiently than the often recommended moderate-intensity endurance workouts.<\/p><p>At the same time, HIIT does not change blood pressure in people with normal <a href=\"https:\/\/dietsabc.com\/en\/calorie-calculator-bmi-calculator-ideal-weight-calculator\/\" target=\"_blank\" rel=\"noopener\">body mass index<\/a> and normal blood pressure.<\/p><pre>\u00a0<\/pre><h3>HIIT may reduce blood sugar levels<\/h3><p>Studies have shown that HIIT not only reduces blood sugar levels but also reduces insulin resistance \u2013 even better than traditional exercises.<\/p><p>This effect has been found both in people suffering from diabetes and without it.<\/p><pre>\u00a0<\/pre><h3>HIIT can help maintain muscle mass in the elderly.<\/h3><p>Studies have shown that high-intensity interval workouts can increase mitochondrial biogenesis, and protein synthesis, and improve mitochondrial function.<\/p><p>HIIT causes beneficial adaptations in skeletal muscles by increasing the number of <a href=\"https:\/\/www.britannica.com\/science\/mitochondrion\" target=\"_blank\" rel=\"noopener\">mitochondria<\/a>, which can help maintain the oxidative ability of muscles and slow down the age-related decrease in muscle mass and strength (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Sarcopenia\" target=\"_blank\" rel=\"noopener\">sarcopenia<\/a>).<\/p><pre>\u00a0<\/pre><h3>HIIT can help raise anabolic hormone levels<\/h3><p>After a HIIT workout to restore damaged muscle proteins, the body produces human growth hormone\u00a0(<a href=\"https:\/\/en.wikipedia.org\/wiki\/Growth_hormone\" target=\"_blank\" rel=\"noopener\">HGH<\/a>),\u00a0<a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/all-about-testosterone-for-women\/\" target=\"_blank\" rel=\"noopener\">testosterone<\/a>,\u00a0and insulin-like growth factor-1 (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Insulin-like_growth_factor_1\" target=\"_blank\" rel=\"noopener\">IGF-1<\/a>).\u00a0Regular HIIT workouts combined with strength training can help raise the overall levels of these hormones, which can make it easier to gain muscle mass.<\/p><pre>\u00a0<\/pre><h3>HIIT may reduce the risks of Alzheimer&#8217;s disease and other dementias<\/h3><p>HIIT workouts have been shown to have a significant impact on\u00a0elevations in\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Brain-derived_neurotrophic_factor\" target=\"_blank\" rel=\"noopener\">BDNF<\/a>\u00a0(a protein that stimulates the growth of new brain cells) compared to medium-intensity and balance exercises.<\/p><p>HIIT workouts not only strengthen your muscles but can also help strengthen your brain.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>The main advantage of HIIT is that it provides the same effect as traditional workouts but in twice a shorter time.<\/p><p>However, they are not suitable for everyone, as they require very good physical fitness and can cause both physiological and psychological overload.<\/p><p>During a HIIT workout, the muscles of the upper and lower parts of your body work simultaneously, and you consume much more energy (&#8220;burn&#8221; more calories) than, for example, during strength training in the same period of time.<\/p><p>So.<\/p><p>Focus on workouts lasting from four to ten minutes (without taking into account the warm-up and cool-down). Challenge yourself as much as possible in each intense phase, but when the workout is over, do no more other exercises that require a lot of effort.\u00a0<\/p><p>Some tips:<\/p><ul><li>Don&#8217;t overdo it. At first, choose a rhythm familiar to you with a lower intensity;<\/li><li>Start with two HIIT workouts a week and two to three cycles per workout;<\/li><li>If you are faced with joint pain, choose more joint-sparing exercises, for example &#8211; riding a bicycle or swimming;<\/li><li>Rest (low intensity) periods should be equal to or longer than high-intensity periods &#8211; high HIIT intensity can only be maintained if your energy stores have recovered sufficiently;<\/li><li>High-intensity periods should not last more than 30 seconds if they are longer \u2013 it will be difficult for you to maintain the intensity required for a HIIT workout;<\/li><li>Remember &#8211; in order to avoid injury, the body needs time to recover.\u00a0<\/li><\/ul><pre>\u00a0<\/pre><p><u>Sources:<\/u><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6069078\/\" target=\"_blank\" rel=\"noopener\">The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\" target=\"_blank\" rel=\"noopener\">High-intensity interval training for health benefits and care of cardiac diseases &#8211; The key to an efficient exercise protocol<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23539308\/\" target=\"_blank\" rel=\"noopener\">High-intensity interval training, solutions to the programming puzzle: Part I<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23832851\/\" target=\"_blank\" rel=\"noopener\">High-intensity interval training, solutions to the programming puzzle. Part II<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3381816\/\" target=\"_blank\" rel=\"noopener\">Physiological adaptations to low-volume, high-intensity interval training in health and disease<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4314337\/\" target=\"_blank\" rel=\"noopener\">A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25759671\/\" target=\"_blank\" rel=\"noopener\">Changes in mitochondrial function and mitochondria associated protein expression in response to 2-weeks of high intensity interval training<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27396440\/\" target=\"_blank\" rel=\"noopener\">Superior mitochondrial adaptations in human skeletal muscle after interval compared to continuous single-leg cycling matched for total work<\/a><\/p><p><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0189590\" target=\"_blank\" rel=\"noopener\">Energy compensation after sprint- and high-intensity interval training<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27747847\/\" target=\"_blank\" rel=\"noopener\">The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32656951\/\" target=\"_blank\" rel=\"noopener\">Magnitude and duration of excess of post-exercise oxygen consumption between high-intensity interval and moderate-intensity continuous exercise<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28401638\/\" target=\"_blank\" rel=\"noopener\">The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34281138\/\" target=\"_blank\" rel=\"noopener\">Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25581765\/\" target=\"_blank\" rel=\"noopener\">The effects of short-term high-intensity interval training vs. moderate-intensity continuous training on plasma levels of nesfatin-1 and inflammatory markers<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26489022\/\" target=\"_blank\" rel=\"noopener\">High Intensity Interval- vs Moderate Intensity- Training for Improving Cardiometabolic Health in Overweight or Obese Males<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26479856\/\" target=\"_blank\" rel=\"noopener\">High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25329432\/\" target=\"_blank\" rel=\"noopener\">High-intensity interval training has positive effects on performance in ice hockey players<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33512698\/\" target=\"_blank\" rel=\"noopener\">Can High-Intensity Interval Training Promote Skeletal Muscle Anabolism?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14599232\/\" target=\"_blank\" rel=\"noopener\">Effect of exercise intensity, duration and mode on post-exercise oxygen consumption<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-881406c elementor-widget elementor-widget-text-editor\" data-id=\"881406c\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-881406c{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72d39a9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72d39a9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1b6cd19\" data-id=\"1b6cd19\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1fd92ee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1fd92ee\" 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30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6c93026\" data-id=\"6c93026\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-76f3431 elementor-widget elementor-widget-heading\" data-id=\"76f3431\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d820e8 elementor-widget elementor-widget-facebook-page\" data-id=\"5d820e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-813ae1b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"813ae1b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-16aed892\" data-id=\"16aed892\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19de85a9 elementor-widget elementor-widget-post-navigation\" data-id=\"19de85a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-healthy-weight\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Physical activity for a healthy weight<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/clean-eating\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Clean eating<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cc9655e elementor-widget elementor-widget-heading\" data-id=\"6cc9655e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-57299473 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"57299473\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-753406b5\" data-id=\"753406b5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69a382e8 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"69a382e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-11741 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-svara-samazinasana tag-atras-dietas tag-badosanas tag-dietas tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/08\/Ka-notievet-atri-un-uz-visiem-laikiem-256x300.jpg\" class=\"attachment-medium size-medium wp-image-11742\" alt=\"How to lose weight fast and forever\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/08\/Ka-notievet-atri-un-uz-visiem-laikiem-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/08\/Ka-notievet-atri-un-uz-visiem-laikiem.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\">\n\t\t\t\tHow to lose weight fast and forever\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>You can lose weight quickly, which, after the so-called &quot;fast&quot; diets, also returns quickly and usually with a surge. Lose weight quickly with the understanding - it is not possible to lose weight by reducing body fat %\u2026<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\" aria-label=\"Read more about K\u0101 notiev\u0113t \u0101tri un uz visiem laikiem\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-23207 post type-post status-publish format-standard has-post-thumbnail hentry category-kas-trauce-tievet tag-sekss-un-veseliba\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Stress-256x300.jpg\" class=\"attachment-medium size-medium wp-image-23208\" alt=\"Stress - how does it affect our body and mind\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Stress-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Stress-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Stress.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">\n\t\t\t\tStress - how does it affect our body and mind?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Stress can affect our bodies, thoughts, feelings and behaviour. Being able to recognise the common symptoms of stress can help to manage it. That's what this article is about.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\" aria-label=\"Read more about Stress &#8211; k\u0101 tas ietekm\u0113 m\u016bsu \u0137ermeni un garu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-15950 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-svara-samazinasana tag-ka-vingrot-majas tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-exercise-and-keep-fit-at-home\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Ka-vingrot-un-uzturet-sevi-forma-majas-apstaklos_2-256x300.jpg\" class=\"attachment-medium size-medium wp-image-15952\" alt=\"How to exercise and keep fit at home\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Ka-vingrot-un-uzturet-sevi-forma-majas-apstaklos_2-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Ka-vingrot-un-uzturet-sevi-forma-majas-apstaklos_2.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-exercise-and-keep-fit-at-home\/\">\n\t\t\t\tHow to exercise and keep fit at home\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>If you do not have the opportunity or the commitment to go to the gym - do it at home.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-exercise-and-keep-fit-at-home\/\" aria-label=\"Read more about K\u0101 vingrot un uztur\u0113t sevi form\u0101 m\u0101jas apst\u0101k\u013cos\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-13928 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-kas-trauce-tievet tag-dietas tag-kaloriju-deficits tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars-256x300.jpg\" class=\"attachment-medium size-medium wp-image-13929\" alt=\"Why do you suddenly gain weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\">\n\t\t\t\tWhy do you suddenly gain weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>11 reasons why you gain weight even if you don&#039;t change anything in your life - eat as always and the level of physical activity does not change. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\" aria-label=\"Read more about K\u0101p\u0113c p\u0113k\u0161\u0146i pieaug svars\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What are High-Intensity Interval Workouts (HIIT)? What are their advantages? How to do a HIIT workout correctly?<\/p>","protected":false},"author":25,"featured_media":19950,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[208],"class_list":["post-19949","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-hiit-trenini"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/19949","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=19949"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/19949\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/19950"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=19949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=19949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=19949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}