Burning high-quality fat and calories in a short time is very suitable for modern people's lifestyle. So, today, we might as well talk specifically about what is HIIT and to what extent it can affect our fitness.
What is the high strength?
Let's understand the abbreviation HIIT separately. The first is (high strength)
Because aerobic and anaerobic are almost the functional manifestations of the two systems, we can discuss their respective high intensities separately. The high intensity in the aerobic field can be simply understood as the pressure on the cardiopulmonary system. For example, running 1000m is out of breath, and the heart rate is 200, which can be considered as high intensity. The evaluation index is generally heart rate.
However, the high intensity in anaerobic field is completely different, which reflects the stimulation of training to neuromuscular system, often with short duration and extremely high intensity, and does not show obvious physical fatigue and heart rate increase, such as 1RM squat, 1RM somersault, 100m sprint, which are basically neurological things.
Of course, there is a transitional connection between the above two fields, and the HIIT we are discussing today basically belongs to this category.
Why do you need interval training?
Then (interval training)
Generally speaking, there are two common sports training arrangements, namely, repetitive training and interval training. Repeated training means to have a full rest between the two groups and practice again during the rest. In order to ensure the quality of each group, we take our time. This method is generally suitable for high-level athletes in projects that require high strength and explosive power, or senior weightlifters. If there is a 15 minute break between the two groups, a pot of tea is enough.
Interval training is to strictly control the interval between the two groups, and your body is in an incomplete recovery state, such as sprinting for 30 seconds with jogging for one minute. This training arrangement has a wide range of purposes. For example, strength training can stimulate the secretion of certain hormones, which is conducive to the growth of muscle volume; For example, running training helps to develop a certain energy supply ability; For example, boxing and other technical projects can develop all abilities in an all-round way, save time and simulate the game scene by the way.
summary
1. Very tired ≠ High-intensity, frequent high-intensity training of strength and explosiveness will not show obvious physical fatigue.
2. The interval of interval training is not as short as possible. There are clear interval arrangements, such as phosphorus source energy training within 10s, and the training interval ratio is generally above 1:5; The intermittent ratio of training with glycolysis as the main energy supply is generally around 1:3 for 30 s to 60 s; Aerobic energy training for more than 3 minutes can basically be 1: 1.
Combining the two, which is better or worse?
Finally, the general HIIT is basically cardiopulmonary strength, which is limited by the short training time. In terms of strength development and muscle growth, it may be effective for Xiao Bai or girls, but it has strong limitations for experts who specialize in strength or fitness experts. After all, the improvement of muscle strength requires relatively strict arrangements.
It is said that HIIT can reduce fat more effectively. Studies have shown that 7 minutes of HIIT consumes more energy than 30 minutes of pure aerobic exercise, and the academic authority NSCA also gives this conclusion. However, there are two doubts: 1. Consuming energy does not mean burning fat; 2.30-minute aerobic intensity can take many forms.
For the first question, HIIT will consume more sugar and protein. Sugar is the most economical energy substance, and it is given priority in high-intensity exercise. In addition, as long as muscles participate in the work, there will be protein's defects. The more intense and frequent muscle activity, the more defects there will be. For fat, when the exercise intensity is below 60% of the maximum oxygen uptake, the refresh rate of free fatty acids in blood is the fastest. To put it bluntly, fat is the main energy supply at this time, but why not advocate this intensity of exercise when we lose weight? Because the intensity is too low and the total energy consumed is too small, most documents recommend that the slightly stronger intensity with sugar as the main energy be used for a long time.
For the second question, different forms of aerobic exercise will naturally lead to different consumption. If you try to run for 30 minutes, it must be more than 7 minutes of HIIT.
However, HIIT is indeed more suitable for the current pace of life. Just get off work at 7 o'clock and go home and watch TV for 30 minutes. Why do you have to run 1 hour? How boring ~ Moreover, HIIT is not good enough for the development of strength, and it also has certain strength elements, which is much better than not practicing. If you don't want to be too strong, too strong and too thin, you just want a healthy figure, but you just don't have time, HIIT is just right.
Conclusion:
1.HIIT is the ideal of strength development. Xiaobai is effective and experts can ignore it!
We have reservations about the effect of 2. HIIT still thinks that long-term moderate-intensity aerobic exercise is the most effective in reducing fat.
3.HIIT time is short, high enough and comprehensive, suitable for people who have no time and those who hate long-distance running.