HIIT fat reduction campaign
There are many ways to go to HIIT. The easiest way is to run at the fastest speed of 100 meters sprint after you warm up 15-20 seconds, and then jog or even stop running 1 minute and sprint again 15-20 seconds. This 15 minute cycle is also HIIT. A little more complicated, you can also use the kettle bell (or dumbbell) with the maximum weight you can bear to do 5 cleanings, 5 head squats, and then do 30 Burpees+ push-ups+jumping knees and touching your chest, without intermission, and then rest 1 minute, and repeat for 3 times.
Ordinary people generally can't stick to HIIT for more than 20 minutes. There is a more systematic method, such as the 69 method, which is to exercise for 90 seconds at the intensity of 60% of the maximum heart rate and then exercise for 60 seconds at the intensity of 90% of the maximum heart rate. This cycle of two and a half minutes, repeated eight times, is exactly 20 minutes.
As for HIIT, the specific movements can be varied, such as running, jumping, throwing, unarmed or carrying loads. In short, you can join any exercise that can make your heart rate rise rapidly in a short time.
What are the benefits of HIIT?
First of all, HIIT is much more efficient than traditional LSD (especially low-speed long-distance jogging, etc.). In recent years, many universities and laboratories in Europe and America have invested a lot of energy in HIIT. According to the recent experiment of Laval University in Canada, the fat-reducing effect of high-intensity interval training is 9 times higher than that of the traditional LSD method (jogging for 20 to 60 minutes) (the combination of exercise consumption, EPOC, hGH hormone and many other factors).
Traditional slow aerobic running usually takes more than 40 minutes, and it consumes calories when running. There is basically no excess calorie consumption after running. However, the HIIT method has a strong EPOC effect. The full name of EPOC is ExcessPost-Exercise Oxygen Consumption, which means the consumption of hydrogen peroxide after exercise. If you draw a curve of oxygen consumption during and after exercise, the curve drops almost linearly after taking LSD, while the oxygen consumption drops in a curve after taking HIIT. In other words, after completing HIIT, your body consumes more calories than usual for a period of time (for example, 24 hours) and your metabolism increases.
HIIT stimulates the heart more. Usually, only people with LSD such as jogging, most of their heart rates are in the so-called fat reduction range. These exercises of HIIT strongly stimulate the heart and make it stronger.
Unlike LSD, which consumes fat and muscle, most HIIT helps to maintain or even increase muscle. Moreover, the increased muscle is equal to faster metabolism, less likely to gain weight and better looking figure (remember that women are born with a lack of testosterone, so it is difficult to build large muscles, so don't ask me anything, I don't want muscles. . You think too much).
Improve metabolism. Many experiments show that human metabolism will be improved after HIIT, but LSD has almost no such effect.
Save time. Most people HIIT three times a week, each time about 20 minutes is the limit, and they can do some aerobic running or weight training on other days.
HIIT can not only improve cardiopulmonary function, but also improve your anaerobic ATP/CP level, thus improving your absolute strength and explosive power.
Most importantly, HIIT has been proved to be the most effective way to increase the level of human growth hormone hGH. Together with sex hormones, HGH can be said to be one of the most important hormones in the human body. The secretion of HGH is the highest in childhood, but it will be less and less with age. Increasing hGH level can reduce body fat, increase bone density, increase and maintain muscle, increase physical strength, improve skin luster and texture, and enhance immune system. Nowadays, many rich people in the United States secretly inject artificial hGH to delay aging (it is illegal to abuse hormones here), but why not improve hGH level through exercise? I remember reading reports that it will take more than three months to improve hGH.
At the same time, it can be said that it is also the gospel of many male muscle builders. As we all know, a lot of oxygen is not only bad for muscle growth, but also excessively decomposes muscle. HIIT can be said to exercise muscles and break down fat to the maximum extent.
HIIT has many benefits, but not everyone benefits. HIIT requires high physical fitness, which most beginners can't bear, so it's best to start trying after a period of exercise (various aerobic, anaerobic or anaerobic intermittent exercises). Like all sports, it is basic to step by step, warm up well, protect yourself and prevent injuries.
A simple HIIT process:
5 minutes warm-up
Stretch out and get ready to start.
Jogging 1 min
The sudden acceleration increases the heart rate to 90-95% of the maximum heart rate for 15 seconds.
Deceleration reduces the heart rate to a normal level (about 60% of the maximum heart rate) 1 min.
Accelerate again and cycle 15 to about 20 minutes.
5 minutes cooling time.
stretching