How long to do HIIT HIIT

HIIT is high-intensity interval aerobic training.

HICT is a high-intensity circuit training.

Cardio is aerobic exercise.

If you have a sports foundation and a small base, you can try insanity

HIIT training can be done for 10-20 minutes a day, and the specific time should be determined according to the intensity of exercise. HIIT training is a kind of high-intensity interval training, which allows athletes to perform full-strength, fast, and explosive workouts in a short period of time.

HIIT training is a type of high-intensity interval training that requires a full, fast, and explosive workout in a short period of time to achieve better results. Therefore, the time of HIIT training should not be too long, generally about 10-20 minutes, depending on the intensity of exercise.

HIIT training is not suitable for long periods of time, mainly because the intensity of the exercise program is very high, which causes the athlete's heart rate to increase and burn more calories in the short term. HIIT training increases the body's demand for oxygen, creating a state of hypoxia, which in turn burns more fat.

HIIT training features

HIIT Training: For regular cardio training and steady-state workouts, it can help athletes burn more fat and calories. At the same time, HIIT training can accelerate metabolism, and in a combination of high-intensity and intermittent exercise, excess oxygen is consumed, which accelerates the metabolic rate of lifting.

High-intensity interval training is a training technique that allows you to exercise with all your strength, speed and explosives in a short period of time.

HIT is able to burn fat at high speed in a short period of time, which is very suitable for people who have less time to exercise and cannot exercise for a long time, as a training to enhance physical strength.

However, the training process is painful, and high-intensity training can often leave you sore for days. For those who have just started fitness**, they need to reduce the standard exercise cycle and gradually increase the exercise intensity.

If we want to do not, we have to pay attention to controlling our diet, eat more low-calorie foods, and maintain good sleep while insisting on exercise, so that we can make ourselves thinner and healthier and stronger.

The following shares a set of HIIT fat burning exercises, each movement completes 3 to 5 sets, and each set of each movement needs to be performed 15 20 times. Let's practice and feel the feeling of sweating.

Exercise 1: 20 reps in a group of 3 sets with 30 seconds of rest at intervals in each set.

Exercise 2: 3 sets of 20 reps Each set rests for 30 seconds.

Action 3: Set of 20 reps 3 sets of 30 seconds of rest at intervals between each set.

Action 4: 20 reps in a group of 3 sets of 30 seconds rest at intervals in each set.

Movement 5: 20 reps in a group of 3 sets Each set rests for 30 seconds.

Exercise 6: 20 reps in a group of 3 sets of 30 seconds rest at intervals in each set.

In fact, the concept of "intermittent motion" was used by Reindell and Roskamm at a very early age

Bring it up and put it into training.

Intermittent exercise has the effect of lowering insulin and blood sugar, increasing insulin sensitivity, and improving blood metabolism and endocrine in healthy people.

Design of the HIIT motion program.

As I mentioned earlier, the design template for HIIT is 4min85% 95 hrpeak, intermittent 3min70% hrpeak, and 4 sets of repeats. Maybe you think it's very troublesome, but it's heart rate and intermittent time, and I don't understand it at all. To put it simply, HIIT's exercise program is designed to follow "high intensity" and "low interval", and you need to start doing the next set of movements before you have fully recovered your strength.

When we refer to the exercise regimen for heart patients, we refer to Helgerud's interval protocol, using a treadmill to exercise at 85% to 95% of the maximum heart rate for 3 minutes, followed by a quiet rest for 7 minutes as an interval, and repeat four sets.

But even for sports novices, this plan may be scoffed at, "Is this very simple?"

Then for those who are troublesome and want to do HIIT by just running, you can refer to Fartlek

The method of training, the preparation tools are your legs and an open space (the playground will be better) The specific method is as follows:

Jog for 15 to 20 minutes until you feel warmed up sufficiently;

Then perform a set of 200 meters, 300 meters of fast and canter, fast running with a speed equivalent to 400 meters;

This is followed (without pause) by a continuous run of 800 to 1,200 meters, at a speed close to 3,000 meters;

Then jog until your breathing is smooth;

Run about 300 meters briskly (preferably uphill);

This is followed by a continuous run of 800 to 1200 meters.

From this plan, it is not difficult to analyze that he has a very typical high intensity (400m sprint + 800 continuous run + sprint uphill) and low interval (jogging until breathing is restored).

So how do you design your own HIIT plan for people in the gym?

What I'm trying to say is that there's no fixed formula for HIIT exercise at all, you just have to follow the high intensity: medium intensity = 2:1 (according to the maximum heart rate percentage above, or according to the conscious exercise intensity chart), and you can cycle 3 to 10 sets in 40 minutes.

Moderate intensity: Breathing is slightly accelerated, but it feels very smooth, not out of breath, can maintain a conversation with others, and the body sweats slightly.

Higher intensity: Focus on fast, rhythmic breathing to maintain movement, sweating and panting unless you stop exercising.

First of all, as the saying goes, three points of refining and seven points of eating, the reason why people will get fat and have excess fat is because of too much energy intake, coupled with insufficient ways to consume energy, and then lead to excess energy hoarding in the body and turning into fat, and people will be fat.

So if you want to lose fat efficiently, it is not that which exercise and which action is more effective for fat loss, but to control your diet and develop good regular and scientific eating habits, which will make your fat loss twice as effective with half the effort.

Under the premise of a reasonable diet, there are three principles for fat loss:

1. Low intensity.

2. For a long time.

3. Multiple times.

1. Low intensity. The human body mainly consumes glycogen in the body in the first 25 to 30 minutes of exercise, and then depends on the intensity of exercise to determine whether it is powered by fat decomposition or protein decomposition. Generally speaking, with high intensity, protein is mainly involved in energy supply, and low intensity is mainly used by fat for energy.

For low-intensity examples, brisk walking or jogging on a treadmill. Some people here will say that spinning bikes have a good effect on fat loss. In fact, the intensity of spinning is relatively large, and the sweating and weight loss after each class do not mean that the fat loss is successful, in fact, the spinning bike can improve the basic metabolism of the human body, so that the transformation ability of the energy in the body to come in and out becomes stronger, and the simple understanding is that the spinning bike is an indirect fat loss.

2. For a long time, if the oxygen time is not enough, the fat loss is also insufficient. Generally speaking, aerobic exercise for more than 40 minutes, but not more than 2 hours, will have a good effect on fat loss.

3. Multiple times. The above two points are mainly aerobic exercise, some fitness enthusiasts think that aerobic alone is enough to lose fat, in fact, it is not enough, aerobic can reduce fat throughout the body, anaerobic exercise mainly plays a role in improving the quality of muscles, making muscles tight and shapely. At the same time, the improvement of muscle mass can make the body use a part of the energy to maintain muscle mass, which is also an indirect way to lose fat and consume energy.

Especially for some men with excess fat, they can't ignore the exercise of muscles, otherwise even if the fat is lost, the muscles are relaxed, and there is no shape.

Next, let's go back to the analysis of HIIT exercises, in fact, this kind of exercise mainly combines core training, balance training, and physical training, and uses some small equipment or bare hands to complete. It is a kind of fat loss and shaping exercise that combines aerobic and anaerobic together, but it is inseparable from it, whether it is integrated and practiced separately or separately, grasp the basic principles, and at the same time cooperate with scientific and reasonable diet, as well as regular work and rest sleep rules, in order to achieve the most effective fat loss.

Last but not least, fat loss is a long process, it is easy to go up the mountain and difficult to go down, develop a flat mentality, be down-to-earth, step by step, and persevere to the end.

Yes, you can experience it for yourself. I am not easy to lose weight, but I insisted on HIIT interval exercise for 2 months and lost 10 pounds, and now I am at a plateau, and my weight has not risen after half a month, and I will continue to exercise in a few days.

The best ways to lose fat are jumping rope and running. The hit interval you mentioned is also very good, as long as you insist on exercising, and the amount of exercise is enough, you will definitely lose fat, and you will control your diet.

45 minutes of high-intensity HIIT fat reduction and shaping training, continuous fat burning, fast**no**.

High-intensity interval training (HIIT) can bring a short period of high calorie consumption, and it is also a very good means of cardiopulmonary exercise. It does not refer to a certain kind of exercise, or a certain kind of fitness movement, but a form of training. So it's fair to say that most sports can be considered HIIT.

When it comes to HIIT's exercise program specifically, it can be divided into two paths:

1. Make your own plan.

HIIT is mainly divided into interval aerobic training, and interval strength training. It is characterized by high intensity and short intervals. Here's the set of HIIT actions below:

20 freehand squats + 10 seconds rest + 30 seconds jumping jacks + 10 seconds rest + 20 push-ups + 10 seconds rest + 30 seconds leg raises + 10 seconds rest + 20 lunge squats. It probably won't take more than 5 minutes to complete this set of movements, but the intensity of the exercise is very high, which is a test of people's muscle strength, muscular endurance, and cardiopulmonary function.

It can be seen that the usual push-ups, freehand squats, high leg raises and other movements can be programmed into the HIIT training plan. You can also choose from sprints, stairs, jumps, dumbbell movements, and more.

2. Choose HIIT exercises.

Nowadays, there are many HIIT exercises to choose from, such as the very famous one on the Internet: Insanity

pump it up

as well as focust25, etc.

Many gyms have also launched exercises based on the HIIT concept, which can be consulted.

Finally, HIIT is a relatively advanced way of exercising, it is recommended that people who want to do HIIT form of fitness, it is best to have a certain amount of experience, and it is also best to consult a professional fitness coach to avoid sports injuries and low exercise efficiency.

With HIIT (High Intensity Interval Training), you can burn more fat in less time in the gym. Below I will explain how to achieve the best results in this new, cutting-edge cardiopulmonary system training.

Would you doubt it if I told you that you could burn more fat in a small amount of cardio? However, with HIIT you can do it and spend a small amount of time in the gym burning more fat. In this article, I'll explain how to get the best results out of this new, cutting-edge cardiopulmonary training.

Like most of us, you've probably been told that you have to complete 20 to 60 minutes of moderate-intensity cardio training in order to burn the maximum amount of fat. This method does burn off fat, but HIIT is a more efficient, athlete-friendly way to train and also eliminate body fat.

How HIIT works.

Using HIIT will be more strenuous than if you normally choose to use cardio equipment, but will only use regular cardio training1 4 to half the time. HIIT is an unbeatably intense and efficient cardio workout, so you only need to spend 15-20 minutes.

The easiest, you can use push-ups + burpees.

There are three types of HIIT, 1High intensity intermittent 2Intensive Intermittent 3Development row intermittent.

The first two mainly use phosphogen and rapid glycolysis energy supply systems for energy, and develop cardiovascular endurance and muscular endurance under these two energy supply systems. Generally speaking, HIIT is the first type, but the intensity is very high, and it is difficult for ordinary people to achieve, requiring a heart rate of 190 beats, and the interval time is generally a minimum of 120 beats to start the next training action.

Strength training requires a lot of energy, and neuromuscular recruitment is also very high, which requires the trainer to have enough energy and be in good shape during strength training.

If HIIT is not a good recommendation before strength training, it will affect the effectiveness of strength training and even injury. Strength training can be done unless you do about 1 hour of recovery adjustment after HIIT training.

If you follow HIIT training immediately after strength training, it will be difficult to achieve intensity, and the effect will not be good.

Moreover, HIIT and strength training have different physical focuses, one focuses on anaerobic endurance and the other focuses on muscle strength, and both require a lot of energy supply, so generally not two events in the same training.