Most people think that aerobic exercise is a long and boring jogging. Martin Gibala, a professor of physical education at McMaster University, said: Compared with traditional aerobic exercise, high-intensity interval training takes much less time and is more efficient, which helps you burn fat faster.
It is found that high-intensity interval training has a series of physical and physiological benefits, such as aerobic metabolism, carbohydrate metabolism and insulin sensitivity. This is not only helpful for overweight diabetics, but also meaningful for those who are ready to start practicing 10 km long-distance running.
What kind of training is high-intensity interval training?
High-intensity interval training is to change the training intensity in training and make the training intensity alternate. For example, sprint for 30 seconds, then walk for 60 seconds, sprint for 30 seconds, and then walk for 60 seconds ... High-intensity interval training can be aerobic exercise, such as running, or anaerobic exercise, such as lifting weights in the gym.
How does high-intensity interval training burn fat?
In the past, some exercise physiologists thought that "steady state" aerobic exercise was the best way to lose weight. They believe that compared with high-intensity exercise, the heartbeat within the range of 60%-65% of the maximum heart rate (the so-called "fat burning zone") is the best. But now research has found that this is not the best way to burn fat. "With 6 weeks of high-intensity interval training, compared with 20 weeks of traditional endurance training, its aerobic metabolism ability is similar." Professor Jamie Timmons, head of the Department of Gerontology at Birmingham University, said. Another benefit of high-intensity interval training is the oxygen consumption (E-POC) after excessive exercise, which is the afterburning effect. After 24 hours of training, athletes' metabolism is accelerated, and more calories are consumed-while almost no calories are consumed after jogging.
Simple HIIT plan
If you are a novice, experts suggest that you keep your heart rate between 70% and 85% of the maximum heart rate when trying HIIT, and it is best to keep practicing for 20-30 minutes. You can also try low-intensity HIIT-mainly depending on your own state and feeling. In order to control the training intensity accurately, it is suggested that novices wear a heart rate monitor.
The following is an example of a simple and effective HIIT exercise:
1
warm up
Like all sports, HIIT training also needs warm-up before exercise and stretching after exercise. 3-5 minutes of warm-up ensures that your body is not easy to get hurt, and stretching after exercise makes you recover faster.
2
plan
60-second sprint 120-second jogging (alternately)
This training program can be done on the treadmill or outdoors. Let the body "work" for 60 seconds, and then "rest" 120 seconds. In the above picture, the work-rest ratio is 60/ 120, which is 1/2.
You can do it 5- 10 times for about 25 minutes. You can do less or more-depending on the type of aerobic exercise you are doing and your personal situation. Do this training three times a week for three weeks.
three
advanced
If you are in good health and think the above training plan is too difficult, then you can try to increase the intensity by changing the work-rest ratio. For example, from 1/2 to11. This means that you only jog for 60 seconds after you sprint for 60 seconds. Some well-trained athletes have a work-rest ratio of 2/ 1! After they sprint 120 seconds, they only rest for 60 seconds. This is too difficult!
remind
It is worth mentioning that HIIT can be used for any type of aerobic exercise, including swimming, cycling and skipping rope ... For runners, it is recommended to pay close attention to the joint situation, because too much running will cause excessive joint burden.
Other benefits of HIIT
In addition to burning fat effectively, high-intensity interval training has other benefits, including:
1 Improve aerobic capacity
The amount of oxygen available to your body (oxygen intake) increases, which makes your overall aerobic metabolism capacity increase faster. Much faster than low-intensity endurance exercises.
2 increase the critical value of lactic acid
Because of intensive training, your body's ability to deal with lactic acid accumulated in muscles has increased.
3 improve insulin sensitivity
Your muscles absorb glucose more easily, in other words, glucose is not easy to accumulate in your fat.