Only aerobic training lasting more than 40 minutes can consume fat, so the real fat-reducing exercise is jogging for two hours and riding slowly for two hours, to some extent they are right, most of the experimental results tell us, The longer the exercise lasts, the higher the proportion of fat as a fuel.
One study showed that in moderate-intensity jogging, men exercise half the fat-to-sugar ratio after 30 minutes of exercise and women take 36 minutes to half the fuel supply, and after about 90 minutes running About 80% of the fuel source comes from fat.
In addition, a simple aerobic exercise to increase calorie expenditure, you expect it to lose weight? Wrong, a large number of studies found that simple long-term aerobic exercise can improve some health indicators, such as blood pressure or something, but in the long term On a scale that did not help reduce body weight, a high-powered, long-term aerobic endurance exercise using a bicycle found that there was no significant reduction in body weight due to body weight (an average of only 0.2 kg.) Another Japan In the experiment, a large amount of exercise for a long time walking exercise, did not significantly change people's weight.
The combination of anaerobic muscle training and aerobic training, to a certain degree, has actually changed fundamentally and adjusted the weight set point downwards. In an Australian experiment, 12 weeks HIIT training three times a week reduced the average weight of the experimenter by 2.3 kg and the aerobic capacity by 15%, while in a 12-week trial of young women in China, HIIT training Subject average weight decreased 5KG, body fat content decreased by 9.9%.
Talking about the benefits of so many HIITs, let's talk about HIIT training programs that are easier to use in everyday life (all plans are at least 12 minutes and up to 25 minutes).
Daily running plan: school playground, half-speed run (ability to sprint), half-jog (do not walk).
Treadmill schedule: half-minute run, half-minute jogging, then one minute run, one minute jogging, then half a minute run, half-minute jogging. Running speed to grasp their own speed, I think the fastest running speed of 80 % Or more, jogging with the maximum speed of 50% more reasonable.
Bike, Spin Bike: Sprint in 8 seconds, Normal Ride in 12 Seconds This is the method used by Australian researchers in experimenting.
Home plan: I think more reliable is directly on the HIIT class, someone asked me this question, I later looked at the more recommended Zheng Duo Yan and INSANITY. I think INSANITY is better, Zheng Duoyan I am afraid that the eighth set of INSANITY strength is good, I think it is suitable for practice alone.Other suit to do with aggravating anaerobic action.Of course, also depends on the actual situation of individuals.
HIIT training focus: HIIT exercise is actually intermittent to improve and reduce exercise intensity, strength can be arranged in a combination of their own. As long as the big muscle training group (arm leg main force), the level of intensity alternating for 15 to 20 Min, will be able to achieve HIIT fitness purposes.As for the alternating high and low intensity of the law, I suggest that the change should be short, do not 5 minutes high intensity, 5 minutes low intensity.Because the high intensity time is too long, can not guarantee the intensity of faithful completion. Become moderate or low-intensity training.In addition, the shorter the change interval, the more for the fat to enhance the energy.It is guessed that this may be related to the body's pre-adaptation.
There are a lot of people mentioned HIIT strength is too large, can not be completed. My advice is gradual. If you can not do a INSANITY eighth set, you can find a lower strength, twenty or thirty minutes of the first practice, slow If you do not sprint for 15 minutes alternately, you can just run slowly and slowly, and gradually progress. The outcome of exercise, more emphasis is insisted on the human adaptability is strong, if you insist that the body Will be able to continue to progress, and finally achieve the desired effect.
In addition to training arrangements, I think about three times a week to arrange anaerobic plus HIIT training. Find a day or two to play ball games, swimming, riding a bike, Deng Mount as a restorative aerobic exercise.
Why is it that there is no way to reduce body weight aerobic exercise over a long period of time? I suspect this may be related to the set point theory of body weight. Many studies have found that long time aerobic exercise on the body's endocrine is actually similar to dieting Effect.Studies found that long-term aerobic will make the body leptin reduced.Even even some experiments pointed out that long-term attempt to endurance aerobic exercise will reduce blood leptin levels, the effect of maintaining a few days.And the leptin level for each additional 1% , The average weight will drop 0.37 kg. In other words, long-term regulation of hormones on the hormone, in fact, is to make the body fat a long time why many people long oxygen will be particularly hungry for several days, eat Things? Leptin low, appetite like, fat reserves more thing.
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