Is hiit suitable for everyone?
Can everyone do HIIT training? This concept is like if you don't have good training, you won't try a half marathon or a full marathon easily. Can you imagine how dangerous it is for people who have never exercised to lose weight and carry out HIIT?
Without training foundation, you can't try HIIT easily. Just like you have to learn to walk before running! Look at yourself! Scientific training is to do your best within your power!
When you try a new training, especially HIIT training, you must be careful. If you do it in the wrong way, it is easy to cause muscle soreness or injury. Experts suggest that you must have the ability to run for 30 minutes continuously, or your physical fitness must reach this level before you can do HIIT training.
Is hiit suitable for practicing every day?
Hiit is a fat-reducing exercise. It is best to lose fat for more than 5 days a week, and you can do it every day if your body allows.
Losing fat always depends on the difference between calorie intake and metabolism … so time depends on your schedule and habits. Many fitness programs also plan their diet according to the training time, so they don't need any time.
Matters needing attention in hiit training
1. Does the person preparing for HIIT suffer from or have suffered from heart, blood vessel, liver and kidney diseases, or bone and spine problems (such as fracture and lumbar disc herniation within two years)? Is there any doctor who advises against strenuous exercise? This is the first question to be asked by the person who guides the HIIT training. High-intensity interval training, as its name implies, is an extremely intense training, which is definitely not recommended for people who are not so healthy. Patients with diseases such as heart and blood vessels are at risk of cardiac arrest, blood vessel rupture, blockage and even death during exercise.
2. Are the people going to HIIT overweight? Does the body mass index (weight (kg)/height square) exceed 25 or even 28? HIIT is not recommended for people with a body mass index of more than 25, because more than half of the exercise of HIIT requires you to jump and squat. Higher body weight will increase the stress on bones, especially the bones of lower limbs. Large-scale and acute exercise is easy to cause fracture, fracture and meniscus injury of lower limb joints (especially knee joints).
3. Does the person who wants to carry out HIIT have a sports foundation? HIIT is a training with considerable intensity and training volume, which requires high reserve and coordination of cardiopulmonary function, muscle strength and endurance. The basis of exercise here refers to long-term endurance, such as running for 20 minutes at 70% of the maximum heart rate; Enough strength, such as doing 20 push-ups and squats quickly, without injury or failure.
Hiit training experience
Usually, 20 minutes of HIIT20 training is more effective than running on a treadmill for an hour. The key is that the former works better and saves as much as 40 minutes. This training method will make you exhaust 100% of your physical strength in 20 minutes. The specific method is 1 minute continuous high-intensity exercise and rest for 20 seconds. At least 6 cycles.
Because I was afraid of the platform period recently, I stepped up my training and began to do adaptive training of HIIT after fitness. I think most people who lose weight now are in poor health, so don't start high-intensity training at the beginning, or you will faint and have heart discomfort. We need a buffer period. You can train yourself by searching HIIT videos on the Internet.
Let's talk about the recent diet. Someone told me that I would be hungry at night, especially in the northeast. It's very cold in winter, so it's uncomfortable to eat cold salad. In fact, you can drink soup, eat an egg and add a small amount of skinless chicken legs. It's ok to eat these nights! And you can go to the place where you sell mala Tang, ask him to cook a dish for you, and tell him not to add soup or other messy things. You can add some salt and soy sauce yourself after ironing.
People who lose weight are looking for ways, not making excuses for their laziness. I have reduced from nearly 140 kg to 128.4 kg now, and I have also made great efforts. I'm still losing weight. I don't know if you want to lose weight with me ~ ~ ~