Next, I will reveal some secrets of the fitness coach to keep fit (training)
Many coaches are doing HIIT at home. The advantages are short, strong, and efficient. They can consume huge amounts of heat in a short period of time. The shortcomings are so dying, haha, (use with small partners with heart problems)
What is HIIT?
HIIT (High Intensity Interval Training) is called "High Intensity Intermittent Training". First of all, you have to know that HIIT is not a specific kind of sport, but a way of exercising. There are many ways to do specific HIIT, and the actions can be ever-changing. Run, jump, cast, freehand or load-bearing. In short, any exercise that can make your heart rate rise rapidly in a short period of time, but the same thing is that no matter what action, it is a combination of high and low strength.
“The point of HIIT is that when you move to a high point, your heart rate should reach 90-95% of your maximum heart rate (maximum heart rate MHR=220-age) and persist for a while, and start the next time when you have not fully recovered your strength. Group exercise exercises, "The average heart rate of ordinary aerobic exercise is about 150 beats / minute, at least after 20 minutes of exercise, the consumption of glycogen is started. That is, when you lose weight while running, it takes at least 20 minutes. After that, fat loss will start, so the recommended time for aerobic exercise to lose weight is 20-60 minutes. â€
Different from the aerobic exercise method, HIIT only has 10 to 30 minutes of exercise time, and the maximum heart rate that can be achieved is 160-190 beats/min. Since the metabolism of the human body will increase rapidly after high-load exercise, and the maintenance time is longer than the general aerobic exercise metabolism, the effect of HIIT fat loss will be better than that of traditional aerobic exercise. Usually HIIT 20 minutes of training is more effective than running on the treadmill for an hour. This type of training will allow you to exhaust 100% of your energy in 20 minutes.
Look at the picture
9 movements, 40 seconds for each movement, 20 seconds between movements, lasting 30 minutes, it is best to get up early in the morning, do a bath, haha ​​metabolism is high.
The secret is also handed over to everyone, remember to remember to punch the card every day.
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