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Why can high-intensity interval training reduce fat more?
High-intensity intermittent exercise is a kind of exercise mode that can be quickly switched between acceleration and deceleration. It emphasizes doing your best when accelerating and mobilizing all your strength to complete the training, which belongs to a very high-intensity training mode.
After strenuous exercise, the body will be in a state of hypoxia. At this time, some physical indicators are in an abnormal state, such as heart rate and body temperature. In order to make these indicators return to normal, the human body will adjust itself, including: balancing hormone content, repairing muscle cells, supplementing glycogen and expelling lactic acid. In this process, both oxygen uptake and metabolic rate will increase, which is called EPOC (excessive oxygen consumption after exercise).
The greater the intensity of training, the more energy the human body consumes in self-regulation, and the higher the static metabolism after training, which can make fat burn continuously within 24 hours, so the fat burning effect of high-intensity intermittent exercise is leverage.
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Are you suitable for high-intensity interval training?
Compared with low-intensity isokinetic aerobic exercise, high-intensity interval training cannot cover most bodybuilders, and HIIT training is not recommended for the following groups:
(1) People with known diseases, such as cardiovascular diseases, lung diseases and metabolic diseases.
(2) People who have shortness of breath, dizziness or syncope due to light activity.
(3) people with sitting breathing or paroxysmal dyspnea
(4) Obesity or the elderly
(5) Beginners in fitness have poor physical fitness and cardiopulmonary function.
Generally speaking, anyone who insists on exercising at ordinary times and can continue to exercise at a low intensity and uniform speed for half an hour can try high-intensity interval training when he is sure that he has no known symptoms. In addition, high-intensity interval training is not suitable for fasting diet, and the exercise time should be controlled within 15-30 minutes as far as possible.
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Classification of high-intensity interval training
There are three main training modes of HIIT, namely standard HIIT, explosive HIIT and tabata. Each training mode is generally similar, but it also has its own style and characteristics. Let's have a look.
(1) standard HIIT
The standard HIIT only intermittently carries out low-intensity and constant-speed aerobic exercise. For example, the standard HIIT running training divides running into two stages: acceleration and deceleration. Similarly, there are standard HIIT swimming, cycling and climbing stairs.
Take running as an example, the specific operation is: sprint 15 seconds, walk slowly for 60 seconds, repeat multiple cycles 15 minutes, 3-5 times a week.
This is the most elementary standard HIIT running training plan, and the time ratio of high intensity and low intensity is 1:4. With the growth and adaptation of physical fitness, the time ratio of high intensity and low intensity can be adjusted to 1:3 (sprint for 20 seconds and walk for 60 seconds) and 1: 2 (sprint for 30 seconds and walk for 60 seconds).
Standard HIIT is a kind of low intensity in high intensity interval training, which can be carried out alone or after strength training.
(2) explosive HIIT
Compared with the standard HIIT, the training mode of explosive HIIT is the same, but the content is no longer running, cycling and swimming. The training movements used by explosive HIIT are all explosive training movements, such as squat jump, bobby jump and explosive push-ups.
If a small partner has participated in training on KEEP APP, it will not be unfamiliar. Sister Kai used to train according to the exercise plan on KEEP for a long time, but after all, the plan of the general public will always be blunt. If we master the essence ourselves, we can customize our training plan.
Explosive movements include squat jump, bobby jump, lunge squat jump, climbing run, belly roll, leg lift, opening and closing jump, squat push-ups, sitting at both ends, explosive push-ups and so on. (The specific picture is Baidu). Choose 5-8 movements, do it for 20 seconds, rest for 20 seconds, complete each movement three times before changing to the next one, and do all 5-8 movements well.
Explosive HIIT is difficult, and the time of high-intensity and low-intensity exercise is 1: 1, which is suitable for people with strong sports foundation.
(3) Training in tabata
In fact, I am very reluctant to introduce tabata, because this training method is similar to explosive HIIT. Too much introduction will disturb everyone's cognition and increase the difficulty of operation. However, let's get to know it a little.
Tabata is the highest intensity interval training. Its training mode is to control the time to 4 minutes, and the time ratio of high intensity and low intensity is 2: 1 (high intensity is 20 seconds, low intensity 10 seconds alternately), and * * * completes 8 times.
Its most commonly used movements are the same as explosive HIIT, including squat jump, bobby jump, lunge jump, climbing run, belly rolling, leg lifting, opening and closing jump, squat push-ups, sitting at both ends, explosive push-ups and so on.
The most common tabata training is interspersed with strength training and abdominal training, with too much content, which will be discussed in detail later.
High-intensity interval training plays a great role in improving fat-reducing efficiency and cardiopulmonary function, but its disadvantage is that it is hard to persist because of its high intensity. However, everything is difficult at the beginning. Sister Kay felt very painful at first, and often failed to do it. Now she can finish the training more easily. Fitness is like this, there is no shortcut, but it won't be unkind to those who work hard, right?