Tabata, or HIIT, is popular in recent years, boasting that it can consume a lot of calories in a short time and achieve the effect of losing weight and fat, but is HIIT really like this? There are two misunderstandings about this kind of sports!
Myth 1:
You may not know, in fact, tabata is not the so-called HIIT；; ; When you see sports marked HIIT, most of them are not HIIT. Real HIIT (High Intensity Intermittent Exercise) is not something that everyone can do, and it is not suitable for people who have no sports experience. HIIT has its definition!
Myth 2:
Some people think that circular exercise like tabata can't effectively gain muscle and lose fat. From beginning to end, it's actually because people don't really understand the so-called exercise intensity and the definition of exercise.
In fact, most people want to get a tight figure. If they don't want to practice big muscles, but want to practice a little muscles to make their bodies more linear, then there is no need to limit themselves to muscle hypertrophy in training. (Muscle hypertrophy training is an hour-long retraining, focusing on stimulating one, two or three muscles, and simply using very mechanical movements, including barbells and dumbbells or retraining machines, to stimulate muscles with extra weight. )
Intermittent exercise is actually such a way. Although the effect of reducing fat is good, it is definitely not a fast weight loss method that makes you lose 5 kilograms a month, but only reducing fat 1-2 kilograms a month! In fact, in order to lose weight successfully, exercise is an important auxiliary means, but the most important thing is to control diet. People who can lose weight successfully are people who have normal meals and not too many calories. Coupled with intensive training at least three times a week, they can lose 1-2 kilograms of fat every month, and the overall muscle mass will increase every month. Although the weight changes little every month, the appearance will change greatly after half a year. But if you exercise less every week, or if you have a problem with your diet, seriously, your weight loss expectation will be difficult to achieve.
Muscle = lean meat, women have muscle = good figure, and the way to practice muscle can only rely on weight training.
Strengthening the intensity of interval exercise does not mean that you are doing HIIT high-intensity interval exercise!
In my experience, interval training is the best way to lose fat! But make sure what kind of interval training you are doing. HIIT is a high-intensity interval training, but it is not just a "high-intensity" idea. If you increase your training intensity to do interval exercise, it doesn't mean that you are doing high-intensity interval training!
What is HIIT?
The so-called HIIT high-intensity interval is actually used to train athletes. In order to achieve the result of the competition, that is, training with maximum performance, it should be completed within one minute. For example, heavy Olympic weightlifting, or heavy intensive training, rest for three to five minutes after each action, then repeat the same high-intensity action for one minute and rest for three to five minutes. After such training, it takes a long time to warm up and relax the main sports:
Just rest for a minute, because the body has already done a very high-load exercise, and it needs an anaerobic energy system to supply explosive power, which can't last long; Rest for three to five minutes, because we have to wait for the anaerobic energy system to fully recover before we can cope with the next group of anaerobic actions that can only maintain high load for a short time.
Therefore, HIIT concludes that the action time is much shorter than the rest time, which is a very high-intensity resistance. The rest time between groups is long, and the unarmed movements are not HIIT. This is the performance of the training exercise mode. The key point is not to spend a little time to lose weight and fat, but to train the performance of sports competitions. Therefore, either high-intensity training is added to each interval training, or HIIT high-intensity interval training is carried out.
Back to the intermittent exercise itself, the conditions are very wide, the intensity and rest time can be adjusted by yourself, and there are many ways to use it: unarmed action, running and cycling, and the common intermittent exercise mode called high intensity is actually HVIT or VIIT, including tabata!
What are HVIT and VIIT?
HVIT is a kind of high-intensity interval training.
VIIT is variable intensity interval training.
Never confuse the maximum performance and maximum effect required by sports. They are different purposes and methods!
Tabata is HVIT, a lot of intermittent exercise!
Tabata is HVIT, an intermittent exercise with high amount of exercise, because it takes more time to do exercise than to rest. However, HVIT has a high risk of injury, because it is mainly an anaerobic energy supply system. Under the condition of short rest time, the recovery of anaerobic energy system is limited If you don't lower the set intensity, with the passage of exercise time, your physical fitness and athletic ability will decline, and you can't reach the original set current goal.
Therefore, when making tabata, most people should actually pay attention to whether the movements inside are in line with their own abilities. For example, "lunge jump" is not an action that ordinary beginners can do; Also pay attention to whether physical fitness can load its prescribed action time and whether the rest time is enough; Everything is too mandatory. Without the guidance of the coach, the risk of sports injury will be high!
Therefore, it is suggested to combine HVIIT and HIIT for variable intensity interval training HVIIT:
For example, after high-intensity resistance training, because the anaerobic energy system has not fully recovered, the next group can reduce the intensity;
Or after high-intensity resistance training, lengthen the rest time and do some lower-intensity unarmed movements during the rest time.
You can use "increase the rest time, fill the rest time by adding low-intensity exercise at the right time" and "reduce the intensity to increase the intensity for the next group behind".
Unless you are an athlete, you don't need to force HIIT, but VIIT variable intensity interval training!
The practical training method is not very standard HVIT, and a set of models can't be completely applicable to everyone. It should be customized for the individual (which is why you should know more about it and be your own coach), adjust the intensity at any time during the exercise and carry out the so-called VIIT- variable intensity interval training.
The movies you watch are all for reference. In fact, you should adjust the number of exercises or rest time according to your personal ability and physical fitness. Therefore, during VIIT, we can not only avoid the risk of injury caused by physical exhaustion and continue to do high-intensity exercise reluctantly, but also strengthen active exercise in a limited time to achieve the purpose of safe and effective exercise.
How should women gain muscle and lose fat?
As long as the intensity is high enough, you can change your body; Muscle strength training is indispensable for shaping the body. The so-called strength lies not only in the weight, but also in the application of the energy system, that is, making full use of the high-intensity action of the anaerobic energy system within three minutes.
Using muscle strength or functional training to do circular training, arranging for gradual rest mode and adjusting intensity to become VIIT will increase the overall average muscle mass and achieve good fat-reducing effect, especially for girls, which is a very practical way.
Women like to do heavy weight training very much, even if they can lift it, they will instinctively resist doing it; Instead, many unarmed movements or functional movements (such as TRX, kettle bell, medicine ball, ViPR) are carried out, including the combination of mechanical and dynamic movements, and the strength is also considered, which is acceptable to girls. The advantage of this kind of training is that it can not only exercise muscle strength and endurance, but also improve cardiopulmonary function and get a better figure.
We can't just think about training on muscles, that kind of thinking is too early! You can't just think about every move. Which muscle is this? Which muscle is that? Because there is no way to reduce fat locally, the purpose of many movements is to realize whole body exercise rather than local exercise, in order to improve body function and increase calorie consumption. The significance of TRX, kettle bell, ViPR, sand bell and medicine ball is all here, and the strength and function should be implemented in training. This is what the so-called "train movement, not muscle" means.
Diet and living habits are the key to losing weight and fat!
The heat consumed by exercise and the effect of afterburner are limited. Only through proper diet and regular exercise at least three or four times a week can we make remarkable progress. Maybe it took you six months to a year to lose ten kilograms, but that ten kilograms may have been with you for several years, so relatively speaking, six months or a year has been very cost-effective, and the focus is on maintaining a healthy exercise and diet lifestyle.
To sum up, the common exercise called HIIT high-intensity interval training is actually not HIIT, but more likely HVIIT or VIIT, because HIIT is not unarmed! Proper arrangement of personal level and goals, as long as the intensity is enough, regular exercise every week is enough, and it will be effective. If you want to lose weight and fat, diet is always the most basic and important. It takes up the most time in your daily life, so don't ignore it. Exercise has the risk of success, failure and injury. In order to comprehensively evaluate the health status, diet planning and training plan, please read the professional instructions-doctors, nutritionists and coaches carefully before exercise.