What is HIIT? Does HIIT exercise have an effect on losing weight? The body is the foundation of our life. This exercise can help us exercise well. Moderate exercise is good for health, and simple exercise can also help us exercise. So what is HIIT? Does HIIT exercise have an effect on losing weight?
What is HIIT? Does HIIT exercise have an effect on losing weight? 1 1, the English full name of HIIT is high-intensity interval training, which refers to high-intensity interval training. Generally speaking, it refers to repeated short-term high-intensity exercise training, and every two high-intensity exercises form an interval with low-intensity exercise or complete rest. HIIT can be used to practice cardiopulmonary function, with obvious impact speed and fat-reducing effect.
2. To put it simply, HIIT is a training method of alternating high-intensity exercise and low-intensity exercise. As long as the intensity in motion is alternating between high and low, it can be considered as a generalized HIIT. For example, if you run for a while, jog for a while, or ride a bicycle alternately to sprint and slow down, it is all HIIT training.
3.HIIT is characterized by high-intensity exercise in a short period of time, and it is necessary to reach the maximum or at least close to the maximum athletic ability every time. However, the exercise time is relatively short, and the occurrence of discomfort symptoms can be avoided through the low intensity during the interval.
4. So why are more and more people doing HIIT training now? Because it was later discovered that HIIT not only showed outstanding performance in consuming calories and fat, but also made the body burn fat for a long time. In other words, if you do HIIT training, your body will still burn fat within a few hours or even a day or two after the training, and you can continue to burn fat.
5. Although different exercise contents consume different calories, it is generally conservatively estimated that high-intensity intermittent exercise lasting 1 hour can consume at least 1000 kcal (of course, it is estimated that no one in the world can do it 1 hour), so on average, 20 minutes of HIIT consumes about 30 kcal, which is much more effective than slow aerobic exercise at the same time.
6. So how do we choose the appropriate HIIT training? In fact, as long as HIIT meets the two conditions of "intermittent" and "high intensity", we can arrange the combination ourselves. You only need to ensure that it is a large muscle group training (the hips and legs mainly exert strength) and alternating high and low intensity, then you can achieve the goal of HIIT fitness for 15-20 minutes.
7. As for the law of alternating high and low intensity, it is suggested that the change interval should be short, instead of 5 minutes of high intensity and 5 minutes of low intensity, because the high intensity time is too long to ensure the actual completion effect of intensity, and it will eventually become medium and low intensity training. The shorter the change interval, the more the energy supply ratio to fat increases, which may be related to the pre-adaptation of the body.
8. Scientific intensity judgment is heart rate or oxygen uptake, and it is best to reach more than 80% of the maximum heart rate or oxygen uptake. Conditional people can buy a heart rate meter to measure themselves. If not, they can actually make a general judgment according to their own feelings. When you are fast, you feel that you have done your best. When you are slow, don't stop suddenly, but slow down gradually until you stop.
What is HIIT? Does HIIT exercise have an effect on losing weight? 2. What is HIIT?
1, HIIT, full name is high-intensity interval training, that is, high-intensity interval training. In some materials, HIIT is also called high-intensity interval exercise or sprint interval training.
2.HIIT can be carried out in many ways: running, cycling, swimming, climbing stairs, skipping rope, unarmed training (squat, push-ups, jumping, etc. ) and other sports. The training time is generally 15~30 minutes.
3. The core feature of 3.HIIT is the alternating cycle of high-intensity exercise (such as sprinting) and low-intensity exercise (such as walking or resting) in training.
Second, why can HIIT lose weight?
1, limitations of oxygen
Traditional aerobic exercise is generally constant in intensity, and the heart rate is naturally kept within the bull's-eye rate, but activities within the bull's-eye rate cannot greatly improve our cardiopulmonary ability. Taking running as an example, many people choose to run to lose weight. They all jog at a constant speed and leave after running for an hour. This method is effective in the early stage of weight loss, but the longer it takes, the worse the effect will be.
Therefore, using HIIT running, combined with variable-speed running, and further sprinting can affect cardiopulmonary function and lactic acid tolerance, which can maximize the effect of reducing fat.
2, the limitations of anaerobic
Traditional anaerobic exercise can increase muscles, so local training methods with large amount of exercise are generally adopted. After training for a period of time, muscles need to rest and recover, so the efficiency is relatively low. In addition, traditional anaerobic exercise can't improve cardiopulmonary function, and HIIT can be regarded as a combination of aerobic and anaerobic to some extent, which can improve the oxidation rate of fat and the overall metabolism at rest.
Therefore, compared with constant intensity exercise, changing high intensity exercise can make it take longer to burn calories, promote muscle growth faster, improve metabolism and consume fat.