So maybe you've heard of it-hiit? The fat burning killer recognized by the fitness industry, 20 minutes at a time, makes the fat miserable! It doesn't matter if you haven't heard it. Jane will introduce it to you.
What is HIIT?
HIIT, the abbreviation of high intensity interval training, is called "high intensity interval training" in Chinese. As the name implies, it is a combination of high-intensity training and interval training. You can do full-strength, rapid and explosive exercise in a short period of time, interspersed with low-intensity exercise or take a break in high-intensity aerobic exercise, and perfectly combine aerobic exercise with anaerobic exercise. The purpose is of course to reduce fat!
When high-intensity exercise makes the body's oxygen consumption reach the maximum oxygen intake, it will activate the body's "afterburner effect" (the body will continue to consume oxygen after the exercise). Oxygen is an essential element for human body to burn calories. Consuming more oxygen means consuming more calories, thus achieving the purpose of reducing fat.
Someone said, "It sounds great, but how does it work?"
Don't worry, Jane will tell you right away. Many of us like to exercise and burn calories by running. We run for about an hour at a time, and 20 minutes of HIIT can burn 400 calories, which is equivalent to jogging for an hour. It takes one third of the time to achieve the same effect. You said it's not worth it! And after 24 hours of HIIT, the body is still in a state of high metabolism and fat burning, and the effect can be imagined!
What does HIIT do?
After learning about HIIT, it's time to start training. How to make an effective exercise plan?
The basic principle is: high intensity-medium low intensity-high intensity-medium low intensity, repeat a cycle like this, usually starting from at least 5 minutes, and the plan takes about 20 minutes.
Like our usual aerobic exercise: running alternately on the treadmill, spinning, etc. There are also some high-intensity movements: leg lifting, bobby jumping, skipping rope and so on. It can be used to make HIIT, depending on what you like.
Give some simple and effective moves to Amway, even at home.
Warm-up action
Standing from elbow to knee: 30 seconds
Swing your legs back and forth: 30 seconds
Opening jump: 30 seconds
set an example
Knee up and jump in place
Stand on tiptoe and squat down
Burpes
Knee up and run in place
Rest action
It is recommended that the little cute people arrange HIIT training at most three times a week, and don't rush it.
HIIT tips
1, first you must confirm your health. If you have a history of heart disease, blood vessels or bones, it is not recommended to do this kind of exercise, which is too risky for your health.
2. If the body mass index (weight (kg)/height squared) exceeds 25, HIIT is not recommended.
3./kloc-it is not recommended for children under 0/2 years old, pregnant women and middle-aged and elderly people over 40 years old.
For beginners, it is ok to do some low-intensity exercise to warm up, jog and pedal a bike.
5. Be sure to pay attention to the combination of high-intensity and low-intensity exercise time.
6, action essentials to remember, sprained joints and strained muscles are not worth the loss.
7. When you are exhausted and can't persist, you must stop exercising at once. Don't force yourself.
8. If you want to keep fit, you'd better ask a professional fitness instructor to make a fitness plan that suits you.
9. Ensure a good diet, especially the intake of staple food, and also take protein normally.
Although this is an extremely effective way to lose fat, it doesn't mean that everyone is suitable for this sport. You should choose whether to do it according to your health, and don't force yourself for the effect. What is right is the most effective.