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Salute Generale
Allenamento HIIT
Italy
L'estate è il periodo dell'anno in cui ci prendiamo più cura di noi stessi e grazie alle alte temperature passiamo più tempo all'aperto soprattutto in piscina o in spiaggia.
Durante l'estate esponiamo maggiormente il corpo ed è per questo che molte persone decidono durante questi mesi di intensificare l'esercizio fisico o persino di provare nuove discipline o routine che aiutano a bruciare i grassi.
Tuttavia, i ritmi stressanti della vita quotidiana e la mancanza di tempo spesso non ci permettono di dedicare il tempo necessario per prenderci cura del nostro corpo. In questo articolo analizzeremo un allenamento che non richiede molto tempo, ovvero HIIT.
Che cos’è HIIT?
Il nome deriva dalle parole inglesi High Intensity Intermitted Training che significa allenamento ad intervalli ad alta intensità. Sebbene sia diventato molto popolare negli ultimi anni già dagli anni 70 vi è traccia di questo tipo di allenamento che mira ad eseguire la maggior quantità di esercizi fisici in poco tempo.
Come praticarlo?
È una allenamento molto flessibile, poiché l'unica regola da seguire è quella di combinare esercizi fisici ad alta intensità con pause dello stesso tempo. I tempi di ogni esercizio possono variare da 30 secondi a un massimo di 5 minuti e devono essere eseguiti con un'intensità vicina all'80-90% della capacità del corpo.
Tra ogni esercizio vengono applicate pause che possono essere attive, ovvero eseguire un qualche tipo di esercizio fisico moderato come camminare o pedalare una bicicletta; o passivo, vale a dire un riposo assoluto. Il totale di un allenamento può essere di 30-60 minuti.
I tipi di esercizi che di solito vengono praticati in questo allenamento sono esercizi cardio ed esercizi con i pesi. Combinarli è la migliore idea per bruciare i grassi rafforzando i muscoli del corpo, ma se siete principianti o non avete mai praticato questa routine, vi consigliamo di iniziare con esercizi cardio moderatamente impegnativi come salti, squat o sprint.
Vantaggi dell’ HIIT
Molte persone che hanno iniziato questo tipo di routine hanno avuto numerosi benefici, tra cui:
Migliore gestione del tempo: questa routine garantisce che in meno tempo si ottengano gli stessi risultati di una routine di allenamento tradizionale. Alcune ricerche suggeriscono che 20 minuti di HIIT equivalgono a 1 ora di allenamento normale.
Nessuna attrezzatura speciale: non è necessario alcun materiale aggiuntivo.
Si adatta a tutte le persone: ci sono molte persone che non iniziano nuove routine o allenamenti perché non sanno se sono fisicamente preparati. HIIT è un tipo di allenamento che puoi adattare alle tue condizioni e ai tuoi progressi migliorando la resistenza e la capacità fisica. I tempi di allenamento e di riposo sono personalizzati in base a ciò che siete in grado di praticare.
Cose da tenere in mente
Sebbene HIIT sia molto flessibile e offra grandi benefici; dobbiamo considerare alcune premesse prima di iniziare a praticarlo:
Iniziare questo o qualsiasi altro tipo di routine fisica senza il consiglio di uno specialista può portarci a scegliere un allenamento inappropriato o inefficace per le nostre circostanze. Un personal trainer o del personale della palestra, uno specialista vi fornirà sempre i giusti suggerimenti per iniziare un nuovo allenamento.
Senza una buona dieta non è efficace. Come ogni esercizio fisico, senza una dieta ricca di nutrienti e varia, l'allenamento non genererà i benefici desiderati. Sia per bruciare i grassi che per rafforzare i muscoli, la dieta è essenziale.
Visita medica. Questo tipo di allenamento richiede esercizi ad alta intensità, quindi se non siete abituati a fare sport o praticare sport ad alta intensità, vi consigliamo vivamente di fare un controllo medico. Se la visita medica contiene un test sotto sforzo sarà molto più adatta per l'allenamento HIIT.
Questo tipo di allenamento è praticato soprattutto da atleti di alto livello, quindi molti degli articoli e dei video che troverai sull'allenamento HIIT sono rivolti a questo tipo di persone. Non pretendete di raggiungere il livello di esercizio e intensità di altre persone, adattate l'esercizio alle vostre capacità.
Riscaldamento e stretching. La pratica di queste due attività è sempre molto importante per evitare infortuni e preparare il corpo prima e dopo l'esercizio, ma in questa routine sono essenziali. Poiché il corpo è esposto ad alta intensità in un periodo di tempo molto breve, dobbiamo riscaldarci a fondo per preparare il corpo.
Conclusione
Alcuni studi affermano che oltre il 40% della popolazione italiana non pratica abbastanza attività fisica. Ciò ha conseguenze molto serie, poiché molte malattie derivano dalla vita sedentaria. Molte volte a causa della mancanza di tempo, altri a causa della mancanza di motivazione o persino della mancanza di risorse, non si svolge l'attività fisica necessaria.
L'allenamento HIIT può essere una soluzione per coloro che hanno bisogno di una motivazione per iniziare una vita sana e attiva. Consiste in ripetuti esercizi fisici ad alta intensità con intervalli di riposo.
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In the UK, men on average die four to six years earlier than women. They also have a life expectancy of 79.1 years, are significantly less likely to attend routine health screenings, are more likely to delay seeking medical attention for concerning symptoms, and face higher rates of cardiovascular disease, type 2 diabetes, liver disease, and suicide.
The dietary patterns, movement habits, sleep, stress management, and relationship with healthcare that men establish can have a profound influence on health outcomes across the lifespan.
Cardiovascular Health
Cardiovascular disease is the leading cause of premature death in men in the UK, and men develop it on average ten years earlier than women. The protective effect of oestrogen that delays cardiovascular disease in premenopausal women does not apply to men, meaning that risk accumulates from earlier in adulthood.
The key modifiable risk factors for cardiovascular disease include:
high blood pressure
elevated LDL cholesterol
high triglycerides,
insulin resistance,
smoking
excess visceral adiposity
physical inactivity
chronic stress
poor sleep
alcohol use and diet quality
Most of these can be influenced by nutrition and lifestyle, meaning that the everyday choices men make have a significant and compounding effect on their long-term cardiovascular risk.
Dietary patterns most strongly associated with reduced cardiovascular risk include:
Mediterranean diet
diets rich in vegetables and fruit
wholegrains
legumes
olive oil
nuts
oily fish
Focus should fall on predominantly whole food dietary patterns that are balanced, high in fibre and low in saturated fats.
Specific nutrients with the strongest cardiovascular evidence include omega-3 fatty acids, which reduce triglycerides and inflammation, soluble fibre from oats, barley, chia seeds, legumes, certain vegetables and fruit, which reduces LDL cholesterol, potassium from vegetables and fruit, which supports healthy blood pressure, and extra virgin olive oil for its anti-inflammatory properties.
In the UK, men are encouraged to have regular blood pressure and cholesterol screenings from their forties onward, and earlier for those with a family history of cardiovascular disease. Many men have elevated cardiovascular risk markers like LDL cholesterol for years before any symptoms arise, making regular monitoring genuinely important rather than optional.
Type 2 Diabetes and Metabolic Health
Men are at higher risk of type 2 diabetes than women at equivalent body weights, partly due to the tendency of men to accumulate visceral fat (fat around the internal organs) rather than subcutaneous fat (fat beneath the skin).
Visceral adiposity is metabolically active and drives insulin resistance, inflammation, and cardiovascular risk in ways that subcutaneous fat does not to the same degree.
Type 2 diabetes is largely preventable and in its early stages often reversible through dietary and lifestyle change. The evidence for dietary approaches to improving insulin sensitivity and metabolic health consistently points toward reducing refined carbohydrate and added sugar intake, increasing dietary fibre, eating regular meals with adequate protein, fibre and fat to moderate blood glucose response, and regular physical activity.
Waist circumference is a more informative marker of metabolic risk than body weight or BMI alone. A waist circumference above 94cm in men is associated with increased metabolic risk, and above 102cm with substantially elevated risk.
This is worth knowing not as a point of shame, but as a practical piece of health information that is easy to measure and track.
Dietary quality improvements, increased physical activity, and better sleep can all improve insulin sensitivity and reduce visceral fat independently of changes in overall body weight.
Prostate Health
According to Cancer Research, 1 in 6 men in the UK will be diagnosed with prostate cancer in their lifetime. When detected early, it is one of the most survivable cancers and so regular screening is particularly important for men over 50 and men with a family history of prostate cancer or with Black African or Caribbean heritage.
In epidemiological research, those who consume diets rich in lycopene, an antioxidant that gives fruits and vegetables like tomatoes, pink grapefruit and watermelon their red pigment, has been linked to a reduced risk of prostate cancer, though evidence is mixed.
Lycopene is significantly more bioavailable from cooked or processed tomatoes than raw, with tomato paste, passata, and canned tomatoes providing more absorbable lycopene than fresh tomatoes.
The overall dietary pattern matters more than any single nutrient. Higher vegetable, fruit and wholegrains intake, adequate zinc, and a predominantly whole food dietary pattern are associated with better prostate health outcomes. Diets high in processed meat and very high in saturated fat are associated with modestly increased risk in large prospective studies.
Testosterone and Hormonal Health
Testosterone levels in men decline gradually from the mid-thirties onward, with research suggesting an average decline of around 1 to 2% per year after age 40. This is a normal part of aging, but the trajectory and rate of decline are influenced by lifestyle factors, meaning that the choices men make in their thirties and forties meaningfully affect their hormonal health in their fifties and beyond.
Several nutritional and lifestyle factors are associated with better testosterone status. Adequate zinc intake is directly relevant: zinc is essential for testosterone synthesis, and deficiency is associated with reduced testosterone levels.
Good sources include shellfish, pumpkin seeds, and legumes. Adequate dietary fat intake, particularly from monounsaturated and saturated fat sources in moderate amounts, supports testosterone production, as testosterone is synthesised from cholesterol.
Vitamin D deficiency, which is widespread in the UK, is associated with lower testosterone levels so correcting any deficiency may improve testosterone status. Maintaining adequate vitamin D year-round through blood work to assess levels and supplementation when needed can therefore be relevant to hormonal health.
Chronic stress elevates cortisol, which directly suppresses testosterone production. This is one of several reasons why stress management is not separate from men's hormonal health but integral to it.
Sleep is equally relevant: testosterone is primarily produced during sleep, and research has found that even one week of sleeping five hours per night reduces testosterone levels by approximately 10 to 15% in young men, a reduction equivalent to ageing ten to fifteen years.
Sleep and Sleep Apnoea
Sleep affects testosterone, cardiovascular health, metabolic function, immune resilience, cognitive performance, emotional regulation, and physical recovery.
Sleep apnoea, a condition in which breathing repeatedly stops and starts during sleep, is significantly more common in men than in women, and is associated with fatigue, poor cognitive function, elevated cardiovascular risk, and reduced testosterone. It is frequently undiagnosed because the primary symptom is snoring combined with daytime sleepiness, which many men normalise. If you or your partner have noticed loud or irregular snoring combined with daytime fatigue, discussing this with a GP is worthwhile.
Seven to nine hours of quality sleep per night is the evidence-supported range for most adults. Consistent sleep and wake times, a cool dark bedroom, limiting alcohol, avoiding caffeine after midday, and managing stress are the most consistently evidence-supported sleep hygiene strategies.
Alcohol
Men in the UK drink more alcohol on average than women and are more likely to drink at hazardous or harmful levels. The NHS guidelines recommend no more than 14 units of alcohol per week spread across at least three days, with alcohol-free days each week.
Alcohol at higher intake levels is associated with liver disease, several cancers including colorectal and liver cancer, cardiovascular disease, high blood pressure, depression, cognitive decline, impaired sleep, reduced testosterone, and reduced fertility.
The relationship between alcohol and health is not linear, and while low-level drinking has historically been associated with some cardiovascular benefits, more recent research applying Mendelian randomisation methods suggests that even moderate drinking carries some increased risk.
This is not about prohibition. It is about honest awareness that alcohol is one of the most significant modifiable risk factors for serious health conditions in men, and that staying within recommended guidelines meaningfully reduces long-term risk.
Engaging With Healthcare
One of the most impactful things men can do for their long-term health is engage proactively with healthcare rather than reactively. This means attending NHS health checks when invited (available to those aged 40 to 74), discussing blood pressure, cholesterol, and blood glucose screening with a GP, being aware of bowel cancer screening (offered to those over 60 in the UK), having conversations about prostate health from the mid-forties onward for those with risk factors, and not dismissing symptoms or delaying seeking help when something feels wrong.
Testicular cancer is the most common cancer in men aged 15 to 49 afd is highly treatable when caught early. Regular self-examination and prompt reporting of any lumps or changes to a GP are important habits. Skin cancer rates are higher in men partly due to lower rates of sun protection, and regular skin checks for changing moles or lesions are worthwhile.
Mental Health
Men are less likely to seek help for depression and anxiety, less likely to discuss emotional difficulties with friends or family, and more likely to manage distress through avoidance, alcohol, or other external coping strategies rather than directly addressing the underlying issue. These patterns can have devastating consequences when unaddressed, and they are deeply connected to social norms around masculinity that equate emotional expression with weakness.
The most important message regarding men's mental health is to reach out. To your GP, to a therapist, to a trusted friend, to a helpline and to engage in psychological therapies like CBT and ACT for mental health support.
Closing Thoughts
Men's health is shaped by the accumulation of daily choices across decades: what is eaten, how much movement happens, how sleep is prioritised, how stress is managed, how much alcohol is consumed, and whether medical or mental health care is sought when needed.
None of these are binary or all-or-nothing. Small, consistent improvements in multiple areas compound meaningfully over time.
This article is for educational purposes only and does not replace the advice of a qualified healthcare or nutrition professional. If you're experiencing persistent or severe symptoms, please consult your healthcare provider.
Sources:
https://www.nmcd-journal.com/article/S0939-4753(23)00385-X/fulltexthttps://pmc.ncbi.nlm.nih.gov/articles/PMC6906176/https://pmc.ncbi.nlm.nih.gov/articles/PMC11958419/https://www.sciencedirect.com/science/article/abs/pii/S0960076021000716?via%3Dihubhttps://pmc.ncbi.nlm.nih.gov/articles/PMC8743653/https://www.sciencedirect.com/science/article/pii/S2949789225000881https://onlinelibrary.wiley.com/doi/10.1111/1467-9566.13257
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