7 group hiit beginners can lose fat and get fit
High-intensity Interval Training (HIIT) is a special training method that has become popular in Europe and America since its inception. It is very suitable for modern lifestyles due to its short duration and high-quality fat and calorie burning.
For fitness and running enthusiasts, High-intensity Interval Training (HIIT) should not be unfamiliar. Indeed, this exercise method can consume fat and burn calories efficiently in a short period of time. But do you really understand HIIT? How does it achieve rapid fat consumption? How should beginners start training?
As we all know, traditional exercise relies on long-duration continuous endurance training (ET), generally lasting about 1 hour to achieve the goal of maintaining health. However, recent studies have shown that completing HIIT in a short time can achieve the same results as ET. Moreover, if you can reasonably combine HIIT and ET, the effect may be even better.
Of course, first, you need to know that HIIT is not a specific exercise but a method of exercising. There are many ways to perform HIIT, with actions that can vary greatly. Running, jumping, throwing, with or without weights—any exercise that can rapidly increase your heart rate in a short time can be considered HIIT. The commonality is that regardless of the action, it combines high and low intensity.
Unlike endurance training methods, HIIT sessions last only 10-20 minutes, achieving a maximum heart rate of 160-190 beats per minute. Due to the rapid increase in metabolism after high-load exercise, and the longer duration of this increased metabolism compared to general aerobic exercise, HIIT's fat reduction effect is better than traditional aerobic exercise. Typically, 20 minutes of HIIT is more effective than running continuously on a treadmill for an hour. This training method will exhaust 100% of your energy within 20 minutes.
A report from the Karolinska Institute in Stockholm indicates that HIIT helps improve cellular function. Specifically, HIIT can activate calcium ion channels, which increases the number of free radicals.
Free radicals are atoms or groups of atoms with an odd number of electrons. When combined with oxygen, they can cause reactions with important molecular compounds, damaging DNA or cell membranes, leading to adverse reactions. To prevent damage from free radicals, we enhance our antioxidant defense system.
In this context, free radicals have beneficial effects. Our muscles are dynamic and can improve their resistance to stress. Occasional stress can enhance muscle responsiveness. Sprinting can quickly generate a small amount of free radicals, which can promote the enhancement of the antioxidant system. However, a large amount of free radicals in cells over a long period can have adverse effects.
Research shows that antioxidants can eliminate the effects of free radicals on calcium ion channels. Top endurance athletes use this method to improve their antioxidant system.
However, the intensity of HIIT is very high, so it is not recommended for beginners to overdo it. There is no need to complete the entire set of exercises at once. It is advisable to follow the suggested actions gradually and limit HIIT training to a maximum of three times a week to avoid injury.
Recommended exercises for HIIT beginners
Fast walking: Repeat 10 times, totaling 30 minutes
1. Burst mode: 2 minutes at 90% maximum speed walking/5-5.5 mph on the treadmill
2. Slow mode: 1 minute at 60% maximum speed walking/4-4.5 mph on the treadmill
Running: As many cycles as possible in 10 minutes
1. Burst mode: 100-meter sprint
2. Slow mode: 200-meter relaxed run
Swimming: 10 times, 1000 meters
1. Burst mode: 50-meter freestyle sprint
2. Slow mode: 50-meter relaxed breaststroke
Cycling: 15 cycles, totaling 30 minutes
1. Burst mode: 90 seconds of intense pedaling
2. Slow mode: 30 seconds of casual pedaling
Rowing: 8 cycles, about 4000 meters
1. Burst mode: 500 meters of intense rowing
2. Slow mode: 500 meters of relaxed rowing at 60% effort
No equipment: 5 sets
1. Burst mode: 10 burpees + 10 squat jumps + 10 push-ups
2. Slow mode: 30 seconds of stretching
Weightlifting: 5 sets
1. Burst mode: 10 squats + 10 lifts
2. Slow mode: 30 seconds of plank
(This article was originally published in Running Bible, WeChat ID: runningbible, and is reprinted with official authorization!)