High-interval aerobic exercise
High-intensity intermittent aerobic training mode, that is, alternating high-intensity and low-intensity aerobic training mode, or arranging a short break in the middle of high-intensity aerobic training. For example, instead of walking on the treadmill for 40 minutes at 60%-70% of the maximum heart rate, run at 90% of the maximum heart rate, interspersed with some low-intensity aerobic training. The formula for calculating an individual's maximum heart rate is to subtract your age from 220.
High-intensity training, that is, reaching 80% of the maximum heart rate level? At 90%, it lasts for 30 seconds and drops to 60% of the maximum heart rate level? 70% for 2 minutes. Or, can it be 3? Low-intensity training lasts for 5 minutes and high-intensity training lasts for 30 seconds to 2 minutes.
Weight loss effect of high interval aerobic exercise
1, fat burning effect
When we adopt high-intensity exercise, from the overall effect, the body will burn more fat, while high-intensity intermittent exercise can burn 9 times more fat than traditional aerobic exercise, so it will be effective in a short time. Doing high-intensity intermittent exercise for 20 minutes consumes about the same amount of calories as running on a treadmill for an hour. If you insist on doing high-intensity intermittent exercise for two weeks, you can effectively increase the oxygen intake after exercise and protect your muscles from being lost because of dieting.
2. Post-combustion
High-intensity intermittent exercise has aftereffect, that is, within 24 hours after high-intensity intermittent exercise, the body's metabolism is still in a very active state, and at least 20% of extra calories can be burned, which greatly improves the speed of weight loss. In addition, high-intensity intermittent exercise can break through the bottleneck of weight loss and burn more calories because it improves the amount and intensity of exercise.
Advantages of high-interval aerobic exercise
1, the challenge is boring
Once the regular exercise content starts to make you feel boring, you may do different strength recommendation exercises or change the aerobic content. You can also stop using the weight equipment and adjust the weight to zero. Interval training can help you transition from one training plan to another. It's interesting, time will pass quickly, because you are training with two kinds of intensity content, not a long-term training content.
Step 2 save time
Usually, the traditional training intensity that you spend 1.5 hours in the gym can be achieved through 45 minutes of interval training. For most people, it is a big problem to squeeze time for training. Interval training is a good method.
3. Help you through the platform period
When you can't see any changes in your body, it's time to do something new and different. Insert a few days of interval training into the weekly training schedule to tell the body that it is time to spend the platform period and continue to see results.
Matters needing attention in high interval aerobic exercise
For those who have just adopted the high-intensity intermittent aerobic training mode, the duration of the whole training process should not exceed 15 minutes at first, and then gradually extend the duration after proficiency. The duration of high-intensity and low-intensity training should be two to one. For example, do high-intensity training for 30 seconds first, then do low-intensity training for 15 seconds, alternately for 15 minutes.
After proficiency, you can gradually extend the duration of high-intensity training, such as high-intensity training lasting for one minute, and then low-intensity training for 30 seconds.
Although HIIT needs some strength, it is different from the traditional equipment strength training, mainly carving body lines instead of exercising large muscles. Girls are also suitable for practice, so don't worry about long muscle legs.
Although HIIT is a fat-reducing exercise, it is very intense. Therefore, it is suggested that practitioners must properly supplement foods containing protein and sugar before training. Fill it up with oil to make the machine burn better.
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