High-intensity interval training generally lasts for 5s to 8 minutes, which is 80% to 95% of the maximum heart rate measured by people. The recovery heart rate is generally 40% to 50% of the maximum measured heart rate, and the total time of high-intensity interval can be 20 minutes to 60 minutes.
What are the good effects of high-intensity interval training?
High-intensity interval training can improve aerobic and anaerobic endurance, improve blood pressure and cardiovascular health, enhance insulin tolerance, eliminate excess fat and maintain and lose weight. HIIT is sought after because of its good fat-reducing effect and diversified exercise methods, including cycling, swimming and aerobic exercise. HIIT training has better fat burning effect, because excessive oxygen consumption increases after exercise. Generally speaking, human movement is a process of breaking balance and rebuilding balance. Excessive oxygen consumption after exercise means that the human body needs more energy to restore its previous balance after exercise. It takes two hours to recover to the previous level after an exercise, and more energy should be mobilized in the process. After HIIT exercise, the excess oxygen consumption increased by about 6%, reaching 0.5% of the total oxygen consumption.
How to design a good HIIT project?
The design of HIIT project should consider duration, intensity, intermittent frequency and recovery time. High intensity means 80% or more of the maximum heart rate. Subjectively speaking, in the process of practice, we have to go through a process from a little difficulty to a very difficult one. We will use oral test in practice. When you speak hard, it proves that you have reached the training intensity. The recovery heart rate is generally 40-50% of the maximum heart rate, which is a relatively comfortable state and can help the next round of training. The relationship between training and recovery is particularly important. Many studies use 1: 1 to describe the movement and recovery time. Whether it is 3 minutes, 4 minutes or 5 minutes, their recovery time is the same. Another kind of high-intensity interval training is sprint interval training, that is, sprint for 30 seconds or try your best to exercise and then recover for 4-4 or 5 minutes. This training is repeated 3-5 times.
How to grasp the safety of high-intensity interval training?
People who sit still and exercise less or lack exercise should do it step by step, otherwise it will lead to cardiovascular risk. Before high-intensity interval training, carefully ask the exerciser's family history, smoking status, blood sugar status, blood pressure status, cholesterol level and weight. Before HIIT training, it is best to find a doctor for a detailed examination and establish a physical file before training as a "baseline level". Before engaging in HIIT exercise, the coach or physical therapist should carefully record the basic information of the exerciser, such as muscle strength, exercise time, cardiopulmonary function, etc. Safety is the first priority of HIIT training, and the whole process should be monitored by heart rate meter. Exercisers should take the initiative to find their most suitable heart rate interval, rather than blindly comparing with others.
How many times a week is the most suitable for HIIT training?
It takes some time to recover after HIIT training. Start practicing once a week and do aerobic or resistance training the rest of the time. HIIT training can be done twice a week when you feel that your body has adapted to training once. The number of training varies from person to person, and the most important thing is the level of physical adaptation and recovery after training.
HIIT was first used for athletes' training and then popularized among the public. The combination of high-intensity interval training and general training can improve cardiopulmonary function, enhance the adaptability of the body and achieve the purpose of strengthening the body.
In short, HIIT training is divided into the following steps to ensure effectiveness and safety:
Step 1: Do a physical fitness test and (PAR-Q) questionnaire before starting exercise to determine whether you can carry out HIIT training.
The basic content of (PAR-Q) questionnaire is: 1. Have you ever had any heart-related diseases?
2. Do you have chest pain during exercise?
3. Did light exercise cause chest pain in the past month?
4. Do you often feel dizzy?
5. Has the doctor prescribed a prescription for lowering blood pressure?
6. Are there any joint diseases that get worse during exercise?
If all the answers are no, then you can consider training for the HIIT team. If one or more questions are affirmative, then you should go to a professional doctor for a detailed examination, and then decide whether to carry out HIIT training.
Every sport has its own characteristics, and not all people are suitable for the same sport. Some people have been practicing since they heard that HIIT is effective in reducing fat, but they don't know that the by-product of blind training is "sports injury". Coaches should find out the rhythm of events and pay attention to the evaluation before practice. Practitioners should know their physical condition and exercise scientifically. Every exercise is the key to wake up the body, but some keys can unlock the body, while others can't. Everyone has to find his own key before he can finally cross the door of health.