You can see that many TABATA training programs are 4 minutes and 8 minutes; HIIT training is usually 10 minutes, 20 minutes or 30 minutes; Familiar running, if you want to lose fat, it takes more than 30 minutes.
It is also exercise. Why do you lose weight with short exercise time and long exercise time?
This is because the intensity of exercise is different, and all the exercises that claim to have short time and weight loss effect are due to high-intensity exercise.
However, some people do these exercises, and the weight loss effect is not obvious, mainly because the exercise intensity does not meet the requirements, not because there are problems in the curriculum.
As novices, how should we choose a gradual way to lose weight?
The track of novice weight loss exercise should be: walking, jogging, running, moderate intensity running, running in HIIT mode (or HIIT training).
First, running.
Beginners start training by running, because jogging intensity is low. If you don't exercise for a long time, running is more acceptable to your body.
Of course, there are some low-intensity HIIT training, and the intensity is also low, but running also has the benefits of exercising heart and lung ability.
At the beginning of running, you need to practice step by step. Don't start from 5 km or 10 km, it will do great harm to your health and willpower, and it is difficult to stick to it.
Second, high-intensity interval training method
Compared with running, high-intensity interval training is more effective for losing weight, because the intensity of exercise is higher than running.
For a simple comparison, rest after running 10 minutes or so, take a deep breath, and the heart rate basically returns to calm.
But after intensive training, your breathing will take a long time to recover slowly, so it has a strong afterburner effect. For a long time after exercise, your body still needs excess oxygen, so you can continue to consume body calories and enhance the effect of losing weight.