We all know that daily intake of calories than calorie consumption, then obesity is not far away from us, it must come to know high intensity intermittent training (HIIT) in the field of fat reduction, it has become a hot minus Liposin, one of the hottest sports in the world today.
What is HIIT?
HIIT, all called High-intensity Interval Training, that is, high-intensity intermittent training.In some materials, HIIT is also known as high-intensity intermittent exercise or sprint intermittent training.
HIIT can be performed in a variety of ways: running, cycling, swimming, climbing stairs, skipping, freehand training (squats, pushups, opening and closing hops, etc.). Training sessions are usually 15 to 30 minutes.
The core feature of HIIT is alternating cycles of high-intensity exercise (such as sprint running) and low-intensity exercise (such as walking or rest) during training.
Why HIIT can lose weight
1, aerobic limitations
Traditional aerobic exercise is generally of constant strength, heart rate are naturally maintained within the target heart rate, and target activity within the heart rate can not significantly improve our cardiopulmonary capacity to run as an example, many people choose to run to lose weight, All jogging at a constant pace, running for an hour to leave.This method is effective in the early weight loss, but the longer the effect will be worse.
Therefore, the use of HIIT way to run, add variable speed running, cardiopulmonary function and lactate tolerance to further sprint, in order to maximize the effect of reducing fat.
2, the limitations of anaerobic
Traditional anaerobic exercise can increase muscle, so the general use of local training method of heavy weight, after training for a period of time the muscles need rest, so the efficiency is relatively low.In addition, the traditional anaerobic exercise for heart and lung function is not improved , And HIIT can be somewhat combined with aerobic and anaerobic, can improve the fat oxidation rate and overall metabolism at rest.
As a result, transformed high-intensity exercise can provide longer lasting calories, promote muscle growth faster, improve metabolism, and consume fat than constant-intensity exercise.
HIIT is a limited group that can not cover the vast majority of bodybuilders. HIIT is not recommended for the following groups:
(1) The existence of known cardiovascular disease population, including heart, peripheral vascular or cerebrovascular disease.
(2) There are known populations of lung diseases including COPD, asthma, interstitial lung disease or cystic fibrosis.
(3) There are people with known metabolic diseases.
(4) rest or mild activity will appear shortness of breath or syncope symptoms.
(5) Respiratory or paroxysmal dyspnea crowd.
(6) There are ankle edema, palpitations or tachycardia, intermittent claudication and heart murmur crowd.
(7) Too obese or elderly people.
(8) fitness novice and cardio-poor fitness.
