HIIT morning pre-school special training, hiit can be said that it can burn fat with high quality in a short time, and it has a good exercise weight loss effect. It is the best choice for many people who want to lose weight. Let's take a look at the special training of HIIT early education class.
HIIT morning pre-school special training 1 HIIT contains five actions.
1, jump with your knees up.
Lift your left and right feet once.
2. lunge lunge and squat
Squat your left and right feet once.
3. Crouching
4. Palm pressure
5. Climbers
Lift your left and right feet once.
Action combination of each round of training
(1) 40 high knee jump
(2) 10 lunge lunge squat
(3) Knee-lifting and jumping at a height of 40.
(4) palm pressing with 20 push-ups
(5) Jump with knees up at 40 degrees.
(6) 20 squats.
(7) Knee jumping at 40.
(8) Thirty climbers
Training guide:
1, do what you can! HIIT is a highly physical training. The number of the above-mentioned sports is only a suggested indicator. If it is too hard, you can lower it yourself.
2. The rhythm should be as fast as possible.
3. Rest after each action 10 second.
4. Rest for 45 seconds after each action.
5. Complete 5- 10 rounds of training according to physical fitness.
HIIT morning pre-school special training 2 1, how long does it take for hiit to be effective?
Adhere to 1 month or so.
The principle of reducing fat in hiit training is that when high-intensity exercise makes the body's oxygen consumption reach a person's maximum oxygen intake, it will activate the body's "afterburner effect", that is, after stopping exercise, the body will continue to consume oxygen, thus continuing to consume calories and achieving the purpose of reducing fat. Every 20 minutes of hiit exercise can consume about 240-260 calories, while every time the human body reduces 1000 grams of fat, it will consume about 7700. So if you want to see the effect of losing weight, you should at least insist on hiit training 1 month, because how long it takes to get the effect varies from person to person.
2. How long can 2.hiit continue to burn fat?
About 48 hours.
Hiit training can reduce fat because of its remarkable afterburner effect, which can increase the calorie consumption during and after training. Generally speaking, the body will continue to burn calories within 48 hours after the end of HIIT.
3. How does 3.hiit achieve good results and master the correct exercise methods?
HIIT is just a training method. Whether it's running fast, skipping rope, cycling, push-ups, climbing stairs, etc. You can use HIIT.
No matter what exercise you do to do HIIT, after 30~60 seconds of uninterrupted high-intensity exercise, you only rest for about 20 seconds, and this cycle is at least 6 times.
Training steps:
1. Warm up for 5 minutes, and then do appropriate stretching exercises to prepare for HIIT.
2. Start with a minute of moderate exercise and then accelerate to 90% or 95% of the maximum heart rate. (Maximum heart rate calculation formula: maximum heart rate =220- age)
3. Keep this effect 15 ~ 20 seconds, then slow down to the starting speed 1 minute, and then sprint 15 ~ 20 seconds.
4. Keep this circular motion within 15 minutes.
5. Finally, finish the training with a 5-minute finishing exercise, and then carry out comprehensive stretching. Practice for 20-30 minutes each time.
Hiit training for 20 minutes is more effective than running on the treadmill for an hour. It is said to be a short-term high-quality fat and calorie burning exercise method, so generally speaking, doing hiit training for about 20 minutes every day will have a good fat-reducing effect. However, due to the excessive intensity of hiit exercise, each exercise time should not exceed 30 minutes. Do it 2-3 times a week
Hiit training is a high-intensity exercise. After high-intensity training, the body needs enough time to recover, so it is enough to do HIIT training 2-3 times a week, which can not only achieve good training results, but also have time to rest and recover and reduce the risk of injury. Do aerobic exercise
Aerobic exercises such as Hiit training and running can maximize the consumption of calories and fat, and see the weight loss effect faster. Running can also help the body recover.
4. What are the good effects of 4.hiit training?
1.HIIT fat-reducing fitness training program, doing multi-jump exercise, such as madness, has a great impact on the knee joint. It is suggested that the posture must be correct during exercise, and the knee pads can be well trained to avoid injury.
2, "seven points to eat, three points to practice" choose a diet principle of high protein, low fat, low oil and low salt, and eat better nutrition instead of eating less.
3. Before doing hiit training, you must remember to warm up for 5- 10 minutes. After training, you must remember to do stretching and relaxation exercises, which can help your body recover.
4. In the long-term high-level HIIT fat-reducing fitness training program, such as "Insanity", please be sure to eat digestible food two hours before training, such as skim milk oatmeal, fish and shrimp cooked simply without too much seasoning, egg protein, etc.
If you want to lose weight, you can't just do HIIT training, but also do other aerobic exercise and anaerobic training, so as to make the effect better and reduce the risk of physical injury.
6. If you want to lose weight, no matter what kind of exercise you use, it will take a long time to be effective. Don't expect it to work once or twice. Hiit training is the same.