This is a state of physiological adaptation, but for those who lose weight, it is called “weight loss stagnation period”.
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Many people have shouted that the effect of “HIIT weight loss” is greater than that of traditional running.
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The emergence of high-intensity interval training (HIIT) has caused a wave of noise.
To cross the stagnation period of weight loss, in addition to increasing the exercise time (amount), it is to increase the intensity or different exercises.
Physiological adaptation period, or weight loss stagnation period.
But at the same time, the output of high-energy power must include equivalent food and calories, which will be stored for the next high-intensity training.
This is why people who do not encourage weight loss should not focus on “not eating”.
HIIT, fully known as high intensity interval training, is based on the cycle mode of “exercise + rest” to achieve the effect of burning calories in a short time.
It can not only effectively reduce fat, but also make training more colorful.
This is the best time to combine HIIT with running.
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This article is taken from don 1Don -.
What if you don’t eat? The physiological mechanism of the human body is very smart.
Running too fast will lose the effect of fat reduction.
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Once we deliberately do not eat after intensive exercise, the body will understand the importance of “hunger tolerance”, and the body will naturally reduce the basic metabolic rate.
In terms of safety and economy, running is more suitable for everyone.
But no matter what kind of way you choose to lose weight, you can’t do without a reasonable diet, warm-up exercises and injury prevention.
When the route and time of running do not change much, the weight or body fat will maintain a normal balance under the condition of physiological adaptation.
Running is very suitable for weight and fat loss, but it must pass two key requirements: try to maintain more than 20 minutes of practice time (otherwise you might as well do HIIT) and maintain 70 ~ 80% of the maximum heart rate, which is the most suitable heart rate range for fat burning.
Exercise time 20 minutes? In terms of exercise time of 20 minutes, the effect of HIIT is certainly greater than running for only 20 minutes, because of the excess post exercise oxygen consumption.
From a single point of view, HIIT has a high weight loss effect, but in the long run, it may not be so safe to do HIIT training every two days.
However, people belonging to HIIT school and running school have debates and disputes with each other, put forward different opinions and ideas, and try to find a way “more suitable for weight loss”.
Instead of talking about not eating, they should talk about eating wisely.
The main idea of HIIT is to change the speed of training at a certain interval.
Long term cultivation and short-term effect? In terms of short-term performance, HIIT will be much more effective than running.
It can effectively cross the stagnation period and build an additional layer on the pyramid of physical fitness to lay a solid foundation for health.
Running slowly is like walking, so 70% of the maximum heartbeat is the safest way.
Instead of talking about which is better, it’s better to talk about which is more suitable for yourself.
The most appropriate approach is to combine 20 minutes of running practice with 10-20 minutes of HIIT practice.
Wide applicability? HIIT exercise is not suitable for beginners or early dieters, but running and walking are safe exercises for early friends who want to lose weight.
You will become healthier, but your body fat and weight will not change.
Except for patients with leg injury and heart disease, most people can accept running and walking, and the difference only depends on the difference in speed.