Binka (founder of hardcore fitness) Simply put, HIIT is a training method of alternating high-intensity exercise and low-intensity exercise. Therefore, in a broad sense, as long as the intensity of sports is alternating, it can be regarded as HIIT, such as alternating running and cycling. As we said before, HIIT can improve health. However, it is estimated that some people will say, "Binka, what we care about is not health (hum, teenagers don't know that health is expensive, and they always cry when they are sick), but health, health! Didn't the internet say that aerobic exercise can reduce fat in 40 minutes? You said that exercising for 3 minutes every week is good for your health, not good for your health! How is the weight loss effect? Is it useful for losing weight? " Well, classmate, once again, it is a rumor that it takes more than 40 minutes to lose weight after exercise. Your fat is consumed from the first second of exercise. Moreover, even short-term high-intensity exercise is miraculous for losing weight! In one study, the researchers asked overweight men to train for 2-3 minutes of high-intensity exercise three times a week (4-6 groups sprinting and pedaling for 30 seconds). Finally, it was found that in just two weeks and less than 20 minutes of exercise, the weight of the subjects decreased by 1 kg, the waist circumference decreased by 1. 1%, and the oxidation rate of resting fat also increased! In other words, high-intensity exercise, even for a short time, can make you healthy and slim down! Tips Resting fat oxidation rate: In a quiet state, the percentage of oxidized fat in total fat is a reflection of fat burning ability. The higher the oxidation rate of resting fat, the stronger the body's ability to burn fat. Higher intensity and stronger fat burning, so why can short-term training have such a good slimming effect? This will once again mention a concept we mentioned in the first chapter of this book, EPOC. Simply put, the calorie consumption and fat-reducing effect of exercise depend not only on how much fat you can consume during "training", but also on how much time you spend after "training". Compared with ordinary aerobic training, due to the existence of EPPC, high-intensity interval training and weight-bearing training can still be in a state of super fat burning after training, so that you can burn a lot of fat in more time, burn more fat naturally and lose weight faster. Tips EPOC is the main reason why our body can continue to burn high fat after exercise. In most sports, there will also be some EPOC. Binka (founder of hardcore fitness) Simply put, HIIT is a training method of alternating high-intensity exercise and low-intensity exercise. Therefore, in a broad sense, as long as the intensity of sports is alternating, it can be regarded as HIIT, such as alternating running and cycling. As we said before, HIIT can improve health. However, it is estimated that some people will say, "Binka, what we care about is not health (hum, teenagers don't know that health is expensive, and they always cry when they are sick), but health, health! Didn't the internet say that aerobic exercise can reduce fat in 40 minutes? You said that exercising for 3 minutes every week is good for your health, not good for your health! How is the weight loss effect? Is it useful for losing weight? " Well, classmate, once again, it is a rumor that it takes more than 40 minutes to lose weight after exercise. Your fat is consumed from the first second of exercise. Moreover, even short-term high-intensity exercise is miraculous for losing weight! In one study, the researchers asked overweight men to train for 2-3 minutes of high-intensity exercise three times a week (4-6 groups sprinting and pedaling for 30 seconds). Finally, it was found that in just two weeks and less than 20 minutes of exercise, the weight of the subjects decreased by 1 kg, the waist circumference decreased by 1. 1%, and the oxidation rate of resting fat also increased! In other words, high-intensity exercise, even for a short time, can make you healthy and slim down! Tips Resting fat oxidation rate: In a quiet state, the percentage of oxidized fat in total fat is a reflection of fat burning ability. The higher the oxidation rate of resting fat, the stronger the body's ability to burn fat. Higher intensity and stronger fat burning, so why can short-term training have such a good slimming effect? This will once again mention a concept we mentioned in the first chapter of this book, EPOC. Simply put, the calorie consumption and fat-reducing effect of exercise depend not only on how much fat you can consume during "training", but also on how much time you spend after "training". Compared with ordinary aerobic training, due to the existence of EPPC, high-intensity interval training and weight-bearing training can still be in a state of super fat burning after training, so that you can burn a lot of fat in more time, burn more fat naturally and lose weight faster. Tips EPOC is the main reason why our body can continue to burn high fat after exercise. In most sports, there will also be some EPOC. If you want to run in the same place, it is closer to running, and more * * * to the hips and the back of your legs, it is very useful to add a elastic belt at this time. Elastic belt can give us an extra backward resistance, which can more effectively simulate the resistance pattern of real running, so that you can not only burn a lot of fat, but also rush forward, train your hip muscles more effectively, and your body will naturally run better and better. In addition, for overweight friends, the combination of high elastic belt and belt can also reduce your running load and help you absorb the impact. For those who want to burn fat more efficiently or improve their sports performance, you can consider using low elastic belt+belt to increase your running resistance, so the training effect is better. When jumping, the toes touch the ground, and the ground is light and shallow; Knee slightly bent, absorbing and buffering when falling, elastic; Lean forward slightly and absorb the final impact with your hips and biceps femoris. Replacement action: Skipping rope can be said to be one of the most convenient and simple items in family skipping training in elastic belt. You can jump when you pick up the rope, and your fat burning ability is super strong. Compared with fast walking, running and slow riding, skipping rope can consume more energy. The faster the speed, the more consumption. In an experiment, a group of girls with an average weight of 53 kg were found and their calorie consumption during different exercises was compared. The results show that even skipping rope 70 times per minute can consume 476 kilocalories per hour, which is higher than running at medium speed, while skipping rope at medium speed and high speed has higher fat burning efficiency (if you are male or heavier, the calories consumed will increase accordingly). However, skipping rope has a problem. Because the action is mainly jumping to the ground, it is a sport with high impact input. Many people are worried about all kinds of damage to articular cartilage. In fact, for people with normal weight, skipping is a very safe exercise as long as they can master the correct skipping posture, so don't worry too much! This article is taken from Hard-core Fitness 2: A Square Meter Super Power Fat Burning Training Manual/Binka (founder of Hard-core Fitness)/Maple Leaf Bookstore.