Many studies have found that simple long-term aerobic exercise can improve some health indicators, such as blood pressure, but it is not conducive to long-term weight loss. An experiment of doing moderate and high-intensity aerobic endurance exercise with bicycles for a long time found that exercise intervention did not significantly lead to weight loss (only 0.2 kg on average) for weight value. In another Japanese experiment, people's weight did not change significantly because of long-term walking with a lot of exercise.

Why can't aerobic exercise with a long time and a large amount of exercise obviously reduce our weight? I guess this may be related to the weight set point theory (the horror of gaining three pounds every holiday). Many studies have found that the effect of long-term aerobic exercise on endocrine in the body is similar to dieting. Studies have found that long-term aerobic exercise can reduce leptin in the body. Some experiments even pointed out that long-term aerobic endurance exercise can reduce the content of leptin in blood for several days. However, every time the leptin level increases 1%, the average body weight will decrease by 0.37 kg. In other words, long-term aerobic regulation of hormones is actually making the body fat. Why do many people feel particularly hungry after being aerobic for a long time and want to eat for several days? When leptin is low, appetite will be better and fat reserves will be more. ...

HIIT is a combination of anaerobic muscle training and aerobic training to some extent, which actually fundamentally changes the physique. Adjust the set value of weight downward. In an experiment in Australia, 12 weeks, 20 minutes each time, three times a week, made the experimenters lose 2.3 kilograms on average, and improved their aerobic metabolism by 15%. In a 12-week experiment for young women in China, HIIT training made the subjects lose 5KG on average and the body fat content decreased by 9.9%.

Talk so much about the benefits of HIIT. Let's talk about the HIIT training plan that is easy to use in daily life (all plans are at least 12 minutes and at most 25 minutes).

As for the law of alternating high and low intensity, I suggest that the change interval should be short, not high intensity for 5 minutes and low intensity for 5 minutes. Because the high strength time is too long, it is impossible to guarantee the faithful completion of strength. Finally, it becomes moderate or low-intensity training. In addition, the shorter the replacement interval, the more the energy supply ratio of fat is improved.