What are the benefits of doing hiit exercise for a long time? Protect our joints so as not to get hurt easily in sports. Exercise can improve the body's resistance. You must consider your physical condition when exercising. Exercise can prevent three highs. Understand the benefits of long-term hiit exercise and act quickly!
What are the benefits of long-term hiit exercise?
The biggest advantage of HIIT training is the super fat burning and slimming effect. HIIT's high-intensity training consumes more calories than traditional aerobic exercise, and the peroxide consumption after training can help the body consume calories and burn fat for a long time. Therefore, it can effectively help people lose weight and fat.
gain time
The training effect is different with different intensity of HIIT, but the calories consumed by jogging 1 hour can be achieved by ordinary HIIT training in only 20 minutes. Compared with traditional aerobic training, HIIT can help save a lot of time.
Help to get through the fat-reducing platform period
On the fat-reducing platform, it is difficult for traditional aerobic training to reduce fat. At this time, you can do HIIT training and change your exercise style, which can help you get through the fat-reducing platform period.
Improve muscle endurance
HIIT training can't help you increase muscle volume and explosive force, but it can increase the density and toughness of leg muscles, make muscles more compact and elastic, and make muscle lines more harmonious and smooth; And improve muscle endurance, so that muscles can run more permanently.
What are the benefits of long-term hiit exercise? 2 1, reduce fat.
After HIIT exercise, excess oxygen consumption (EPOC) will appear in the body for 12-72 hours, and the biggest energy source of EPOC is fat. Can achieve a lasting fat-reducing effect.
2. Improve aerobic exercise endurance.
HIIT can quickly increase the maximum oxygen uptake and hemoglobin content of human body, thus improving aerobic endurance.
3. Reduce the heart rate
HIIT is a high-intensity exercise. During the exercise, the heart rate is required to reach more than 85% of the maximum heart rate, and some movements will reach the' maximum heart rate', which is a great challenge to the cardiovascular system. The cardiovascular system will also undergo adaptive changes. The contents of myocardial contractile protein and myoglobin will increase, a large number of capillaries will be born in the myocardium, the blood supply will increase, the myocardial fibers will thicken, the myocardium will be strong and powerful, the myocardial contractility will increase, the heart volume will also increase, and the cardiac stroke output will also increase. With the strength of the myocardium becoming stronger, the volume of the heart becomes larger, the stroke output increases, the diastolic period of the heart will be prolonged, and the myocardium can be fully rested to avoid overwork. This is also exercise-induced sinus bradycardia. The average heart rate of adults is 75 beats per minute, and the normal variation range is generally 60 ~ 100 beats per minute, while athletes' heart rate can be lower than 60 beats per minute when they are quiet, and some athletes' heart rate can be as low as 36 ~ 40 beats per minute. The heart appears energy-saving phenomenon.
4. Improve the activity of lipoprotein enzyme.
After HIIT exercise, hormones in the kidney, growth hormone and norepinephrine in the body accelerate the transport, decomposition and excretion of lipids.
5. One of the most effective methods to control visceral fat and subcutaneous fat.
Many studies show that HIIT exercise is more effective than aerobic exercise and anaerobic exercise in controlling visceral fat and subcutaneous fat, especially in reducing abdominal fat.
6. Improve cardiopulmonary function
Cardiopulmonary function is the ability of human heart to pump blood and lung to absorb oxygen, which directly affects the activities of organs and muscles in the whole body. He is the source of human strength. His quality is the core index to evaluate cardiovascular diseases, respiratory diseases and endocrine diseases. HIIT exercise can quickly improve cardiopulmonary function.