Be careful, don't let HIIT hurt you.

With the prevalence of High Intensity Interval Training (HIIT), more and more large Vs have begun the vigorous "myth" HIIT movement, plus HIIT has the traditional aerobics can not match Efficient and short-term. One-time high-intensity interval training (HIIT) has become a high-end game of fat-reducing fitness.

 

 

However, high-intensity interval training (HIIT) is not a panacea for fat loss. Just as there is no one way to reduce fat is the same as panacea. I am not denying the fat reduction effect of high-intensity interval training (HIIT). Too much literature confirms that HIIT is fat-reducing, especially in the fat of the limbs, which has a more significant fat-reducing ability than trunk fat.

 

 

Similarly, HIIT training can effectively increase the endurance, speed and explosiveness of the body while consuming a large amount of fat in a short period of time. However, efficiency does not mean safety and health, nor does it mean that everyone can get safety and health.

 

 

While promoting the efficiency of HIIT, we should take a closer look at this emerging sport. Instead of blindly obeying the cost of your own health, you should not arbitrarily use this method to let a person who has not assessed your health.

 

When you are ready to introduce or introduce the sport to your family and friends, remember to figure out the following questions first.

1. People who are preparing for HIIT have or have had heart, blood vessel, liver and kidney diseases, or have problems with bones and spine (such as fractures, lumbar disc herniation in two years)? Did any doctors suggest not to exercise vigorously? This is the first question to be asked to guide HIIT training. High-intensity interval training, as its name suggests, is an extremely high-intensity training that is definitely not recommended for people who are not as healthy. Patients with diseases such as heart and blood vessels have the risk of sudden cardiac arrest, ruptured blood vessels, and blockage during exercise, and are fatal.

 

 

2. Are people who are preparing for HIIT overweight? Is the BMI index (weight (kg) / height squared) more than 25 or even more than 28? More than 25 people in BMI are not recommended for HIIT, because more than half of the movements in HIIT require you to jump and pick up. Higher body weight increases the pressure on the bones, especially the lower limbs. Large and acute exercise is likely to cause fractures, fractures, and meniscus injuries in the lower extremities, especially the knee joints.

 

 

3. Do people who are preparing for HIIT have a basis for sports? HIIT is a training that is very impressive in intensity and training. It requires a relatively high reserve and coordination of cardiopulmonary function, muscle strength and endurance. The basis of exercise here is that it has a long-term endurance ability, such as 20 minutes of running at 70% of maximum heart rate; enough power, such as being able to do 20 quick push-ups and pick-ups without damage or failure The situation is completed.

 

 

4. Are children under the age of 12, pregnant women, and middle-aged and older people over 40 years old who are preparing for HIIT? These types of people are not suitable for HIIT training, and should be trained in other softer ways, such as brisk walking, jogging, strength training, etc.

 

 

If you need HIIT training, what should you pay attention to?

 

1. First, confirm that your body is normal through physical examination, medical treatment, etc., and you can exercise vigorously.

 

2. Start with a simple, small amount. For TABATA training, you can adapt slowly from 10 seconds of exercise and 15 seconds of rest.

 

3, overweight friends or friends with higher body fat can start HIIT from bicycles and rowing machines.

 

3. Do not perform HIIT training for two consecutive days. HIIT training is not like the traditional LISS (low-intensity continuous training), HIIT is more serious micro-damage to the muscles, if you do not give enough rest time for the muscles, it is easy to have labor injuries, accumulated injuries and so on.

 

4, to ensure a good diet, especially the intake of staple food. At the same time, the protein should be taken normally.

 

This same principle applies to friends who are preparing for Crossfit, insanity, and cycling strength training. After all, there are many ways to reduce fat, but the health of the body cannot go through too much toss. Any method must choose the one that suits you.

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