Many people have been on the road to weight loss for a long time, but the effect is still not good. How can we better achieve the goal of weight loss? Try hiit. Compared with moderate-intensity aerobic exercise, HIIT has an effect on the body over the same period of time. The incentive is greater.
What is HIIT?
HIIT's full name is high-intensity intervals training, high-intensity interval training. The core concept is to use a number of high-intensity exercise group and full rest group to perform intermittent training. In the high-intensity group requires the athlete to fully mobilize the body's maximum output The ability, mostly for explosive and anaerobic endurance output, increases the heart rate; while in the intermittent group requires a sufficient recovery time for the body's energy supply system. When conducting HIIT, the most important thing is to not let your body adapt to the same training. strength.
HIIT intermittent training compared to the previous continuous training, not only to increase muscle, fat reduction effect is better, but also has significant effect on improving heart and lung function.
In high-intensity exercises in HIIT, the intensity is generally kept close to the maximum. For example, the well-known Tabata training, which used the ultra-high-intensity exercise interval in the original study, needed to reach 170% VO2max for comparison. The medium-intensity practice interval is 70% VO2max; (1) In general, it is very unrealistic to achieve such a high VO2max every time in daily training. The more common HIIT-based study, the use is generally 90- About 95% of VO2max, or 80 - 95% of the maximum heart rate. (2, 3) Here is a simple chart to estimate exercise intensity and heart rate for your reference:
Exercise intensity % maximum heart rate training time
Strongest 90 – 100< 5 min
Strong 80 – 902 – 10 min
Medium 70 - 8010 - 40 min
Mild 60 – 7040 – 80 min
Lightest 50 – 6020 – 40 min
Am I suitable for HIIT?
Although HIIT has a lot of benefits, before you decide to start, please make sure that you meet the following conditions:
There is a certain amount of exercise base - this is very important! I have seen many sisters, eager to achieve, just started fitness and began to HIIT or jump insanity and the like, the result is either injured, or the action is not in place resulting in no results. For beginners It is recommended to start with moderate activity such as jogging;
Have enough knowledge of your physical fitness and physical limitations;
There is enough awareness of the movements in the training - such as how to correct squats, sprinting postures, etc.. Beginners should practice under the guidance of experienced coaches;
There are no major injuries to the knee, back, or shoulders;
No cardiovascular disease, such as heart disease or high blood pressure;
Although HIIT is suitable for most people, please do not try it easily if you have the following symptoms:
The age is too large - consult a doctor and follow the guidance of someone else.
Patients with Cardiovascular Diseases - Although using HIIT has certain risks, it is possible to try intermittent exercises with slightly lower intensity: There are currently some studies based on the intermittent movement of heart patients, (4, 5) shows that intermediate-intensity interval movements and traditions have There is no significant difference in the time to reach VO2 max compared with oxygen exercise; in the short term, intermittent exercise may help reduce vascular and metabolic stress compared to traditional aerobic exercise. Because studies on cardiovascular patients are rare and variables are controlled Is not strict (for example, most studies do not define 'moderate strength' in the end much less than the strength of traditional HIIT's). For your own safety, please follow your personal conditions.
Obesity patients and diabetics - Traditional HIIT is more stressful on the knees, and if you are overweight, it is easy to cause sports injuries. For this group of people, you can try intermittent exercises with moderate intensity (refer to HIIT training content, reduce strength, increase time) , You can also return to traditional aerobic exercise.
Pregnant women and other people who are not suitable for high-intensity sports.
