HIIT or HIRT, which exercise can burn the most fat? Combined with the recent intensive training method, it is considered to be a more time-saving strategic method to improve health and energy consumption. For example, a research report says that subjects will lose weight in high-intensity interval training compared with moderate-intensity aerobic exercise. Besides, HIIT can be done by almost any machine, such as a treadmill or a bicycle.
However, there is also a kind of high-intensity endurance training (HIIT), which is called reducing fat and increasing muscle strength. It is similar to HIIT, except that the training method is from aerobic training to resistance training. This kind of training usually takes 30-45 minutes to do high-intensity exercises on muscles. Because of the limited training time, the basic traditional training is adopted in the action, and the rest time between groups is shortened, so your blood flow will be accelerated and your muscles will get more * * *, so as to achieve the purpose of increasing muscle and reducing fat.
HIRT is also known as the god of reducing fat and increasing muscle, another god of reducing fat and increasing muscle. HIIT and HIRT are both measured by respiratory exchange rate (RER). Higher intensity exercise is also related to higher fat oxidation rate, but which is the better fat reduction efficiency?
The fat burning efficiency of these two sports was studied abroad. The researchers selected 20 women to do this research, aiming at studying the influence of exercise mode and the influence of carbohydrate or protein intake before exercise on the resting energy consumption (i.e. total calories burned) and free breathing exchange rate (i.e. total fat burned) of women after exercise. In this study, 20 women who have the habit of engaging in simple leisure sports were selected for a cross-blind trial. Each participant completed six trainings, including the following three training methods:
1. Aerobic endurance exercise (AEE), including optional five-minute warm-up, followed by 30 minutes of jogging on the treadmill, with a heart rate reserve of 45%-55%, HRR).
2. High-intensity interval running: HIIT training includes five-minute warm-up, then running on a 60% treadmill 10 round, heart rate reserve (HRR)85%-95%, rest time 60 seconds; The whole exercise lasts about 20 minutes.
3. High-intensity endurance training: HIRT training is based on leg training, bench press training, lunge training, deltoid training, biceps bending and triceps stretching. Subjects choose their own warm-up exercises before resistance training. However, a HIRT exercise consists of three groups, weighing from 6 RM to 8 RM, with a break of 20-30 seconds between groups and a break of 150 seconds between actions, with an average total training time of 25 minutes.
Twenty women who participated in the test were also assigned to carbohydrate group and protein group. Participants took orally 25g of carbohydrate maltodextrin or a mixture of whey protein and 6 ounces of water. Then, the respiratory exchange ratio of REE (that is, the total fat burned) and the resting energy consumption of RER (that is, the total calories burned) after exercise were analyzed by indirect energy measurement at a later time. The average longitudinal changes of REE and RER were compared 30 minutes after basic exercise (IP) and 60 minutes after exercise, and the linear mixing effect of estradiol was used to control the regression model.
Indirect energy measurement 1. Measuring principle: the instrument is used to measure the oxygen consumed and the carbon dioxide produced in the process of generating heat in a certain period of time.
2. Measurement method: Put a respirator on the nose and mouth of the subject, and measure the amount of carbon dioxide and oxygen consumed in the process of heat production in a certain period of time. Every time 1 liter of oxygen is consumed, it is equivalent to consuming 4.83 calories, so the total oxygen consumption measured by the respirator is multiplied by 4.83 to get the total heat consumption value.
3. respiratory quotient: respiratory quotient, RQ) refers to the ratio of carbon dioxide production to oxygen consumption. Different food types and ingredients will affect the respiratory quotient value. Taking fat as an example, the calculation is as follows:
CH3 (CH2)14cooh+23o216co2+16H2O respiratory quotient, RQ) is 16/23=0.7.
The respiratory quotient (RQ) of fat is around 0.7.
The respiratory quotient (RQ) of carbohydrates is 1.
Protein respiratory quotient (RQ) is about 0.82 on average.
The average respiratory quotient of general food is around 0.85 because of different proportions.
Advantages and disadvantages: The indirect method is not only convenient, economical and portable, but also can be used to measure the heat consumption in any activity.
(Refer to all collations of source/* *).
Conclusion So which sport is the king of burning fat? Generally speaking, high-intensity interval running will produce more REE or heat consumption. Even after 60 minutes of exercise, the efficiency of consumption and burning is better than that of aerobic endurance exercise (AEE) and high-intensity interval training (HIIT). However, at the end of the exercise, high-intensity interval running consumes 800 kcal/ day more efficiency than high-intensity endurance training (HIRT) and aerobic endurance exercise (AEE). Therefore, compared with aerobic endurance exercise, high-intensity interval running and high-intensity endurance training (HIRT) also make the fat utilization rate higher (by reducing RER); So on average, compared with aerobic endurance training or high-intensity endurance training after 30 minutes, the RER produced by high-intensity interval running is lower, even lower than aerobic endurance training after 60 minutes.
High-intensity interval running will produce more REE or calorie consumption. This study shows that compared with aerobic endurance training and high-intensity endurance training, high-intensity interval running causes the increase of REE and RER after exercise. In addition, combined with different exercise modes, whey protein intake can improve REE and fat oxidation after exercise more than carbohydrate maltodextrin (CHO). Taking whey protein before exercise is helpful to further improve the calorie effect. Compared with CHO, it can consume about 90 calories; More and more every day. About 30 minutes after exercise, whey protein improves the utilization rate of fat compared with carbohydrates. To sum up, these results will show that the intake of whey protein before high-intensity interval running and exercise has potential benefits for training and fat burning, especially for women.
Reference //musclemediaonline, barbend
Editor//David