What is high-intensity anaerobic interval fitness?
1. High-intensity anaerobic interval fitness is originally to reduce fat. Of course, it is also recognized as the best exercise to reduce fat, and it is the only exercise that can achieve the goal of reducing fat as quickly as possible without burning muscles or even dieting.
2. The training of high-intensity anaerobic interval fitness is to force your muscles into a state of fatigue through constant changes of small weight and high times. Fat burns because the body can't adapt and the heart rate fluctuates greatly. Because there is no need to diet, anaerobic interval is also the only exercise that can reduce fat and gain muscle at the same time.
3. High-intensity anaerobic interval fitness is a very popular exercise abroad, which has the advantage of short time, unlike running for at least 30 minutes to effectively lose fat and muscle at the same time. An anaerobic interval is 15-25 minutes. The disadvantage is that you are very tired, really tired, because you have to push yourself to the limit in each group.
Fat-reducing principle of high-intensity anaerobic interval fitness: Some exercise physiologists thought that "steady-state" aerobic exercise was the best way to lose weight. They believe that compared with high-intensity exercise, the heartbeat within the range of 60%-65% of the maximum heart rate (the so-called "fat burning zone") is the best. But now research has found that this is not the best way to burn fat. "With 6 weeks of high-intensity interval training, compared with 20 weeks of traditional endurance training, its aerobic metabolism ability is similar." Professor Jamie Timmons, head of the Department of Gerontology at Birmingham University, said. Another benefit of high-intensity interval training is the oxygen consumption (E-POC) after excessive exercise, which is the afterburning effect. After 24 hours of training, athletes' metabolism is accelerated, and more calories are consumed, while almost no calories are consumed after jogging.
Simply put, it is to achieve the effect of losing weight by improving the metabolic rate of the human body and increasing the energy consumption rate of muscles. But if you want to form anaerobic intermittent exercise and achieve the effect of losing weight, you can't just run without jumping as usual. It is necessary to keep the body in an anaerobic exercise state for a short time, which will lead to the situation that the body can maintain fat consumption after exercise. For example, you could have consumed 500 kilocalories by running for an hour, but anaerobic intermittent exercise requires you to exercise for 20 minutes to consume 500 kilocalories.
How to train high-intensity anaerobic interval fitness: High-intensity interval training is to change the training intensity during the training process and make the training intensity alternate. For example, sprint for 30 seconds, then walk for 60 seconds, sprint for 30 seconds, and then walk for 60 seconds ... High-intensity interval training can be aerobic exercise, such as running, or anaerobic exercise, such as lifting weights in the gym.
Basic plan of high-intensity anaerobic interval fitness: If you are a novice, experts suggest that you keep your heart rate between 70% and 85% of the maximum heart rate when trying HIIT, and it is best to keep practicing for 20-30 minutes. You can also try low-intensity HIIT, depending on your own state and feeling.
Top 1 Warm-up: Like all sports, HIIT training needs warm-up before exercise and stretching after exercise. 3-5 minutes of warm-up ensures that your body is not easy to get hurt, and stretching after exercise makes you recover faster.
Top2 scheme: 60-second sprint and 120-second jogging (alternately). You can do it 5- 10 times for about 25 minutes. You can also do less, depending on the type of aerobic exercise you do and your personal situation. Do this training three times a week for three weeks.
Top3 Advanced: If you are in good health and think the training plan above is too difficult, then you can try to increase the intensity, just change the work-rest ratio. For example, from 1/2 to11. This means that you only jog for 60 seconds after you sprint for 60 seconds. Some well-trained athletes have a work-rest ratio of 2/ 1! After they sprint 120 seconds, they only rest for 60 seconds. This requires a high physical fitness, and the suggestion can be made step by step.