High-Intensity Interval Training is Not Suitable for Everyone; Many People Have Made It into Aerobic Exercise
High-intensity interval training, as a new exercise mode, is now widely known as a ‘popular trend’. However, both fitness enthusiasts and athletes who promote high-intensity interval training rarely use it as the main fat-burning exercise. They typically combine high-intensity interval training with other exercises or use it under specific conditions (such as at home). For ordinary people, I don’t recommend using high-intensity interval training as the main fat-burning exercise.
This article will explain four points to discuss
1: Introduction to High-Intensity Interval Training and Why It Can Achieve Better Fat Burning Effects.
2: Requirements of High-Intensity Interval Training, Its Advantages and Disadvantages.
3: Are You Suitable for This Exercise Mode?
4: How to Better Choose Suitable Fat-Burning Exercise Modes.
First: Introduction to High-Intensity Interval Training and Why It Can Achieve Better Fat Burning Effects.
High-intensity interval training, simply put, is a exercise mode that alternates between short-term high-intensity exercise and rest, followed by high-intensity exercise and rest.
Specific exercise methods include: 10 minutes of 100 burpees, divided into 1 minute of 10 burpees. Or burpees, jumping jacks, squat jumps, and high knees as a set of exercises, each exercise for 30 seconds, with 10 seconds of rest, and 4 sets, with 30 seconds of rest between sets.
Why does it consume more energy?
1: This type of training primarily uses the phosphagen system and lactic acid system (also known as glycolysis) to supply energy, because the phosphagen system and lactic acid system energy supply time is very short, quickly leading to physical fatigue and shifting to oxidative system. Through short rest, each exercise forces the lactic system to supply energy.This high-intensity exercise itself consumes a lot of energy (many people say that anaerobic exercise is not supplied by oxidative system, why is it effective for fat burning, first understand that fat burning is ultimately about creating an energy deficit, and high-intensity exercise itself consumes a lot of energy).
2:High-intensity interval training can accelerate the body's metabolism and metabolic rate, even after exercise, the body continues to consume energy, typically within 24-48 hours, and continues to accelerate energy consumption.
3: High-intensity interval training also has a good effect on muscle strengthening, and muscle fiber repair, which is also about consuming energy.
High-intensity interval training requires high exercise intensity to achieve better fat-burning effects.
- Many people think they are doing high-intensity interval training, but they are actually performing anaerobic exercise with the intensity of aerobic exercise.From a theoretical point of view, the energy supply system of high-intensity interval training requires the lactic acid system to supply energy at 85% to 95% or the phosphagen system to supply energy at 95% or higher. For us, it's difficult to know which energy system is supplying energy, roughly estimating by heart rate and subjective exercise intensity, such as heart rate reaching 90% of maximum heart rate (note: maximum heart rate equals 220 - age). Subjective feeling is a very large intensity, and it’s difficult to sustain.
- Disadvantages: As the introduction to high-intensity interval training, it has high exercise intensity and requires high heart and lung function.
Especially for people with high blood pressure, it is strongly not recommended to use this method of exercise. (Example: our common burpees, 10 minutes of 100 burpees, few people can actually do 10 minutes of 100 burpees, even if you did it once, I believe you will think of it the next time)Advantages: It's obvious that it consumes more energy in the same time and has a better shaping effect, which is more suitable for retaining muscles and truly achieving fat-burning effects.You are suitable for this exercise mode: some professional athletes rarely or basically don’t use this method for fat burning. The reason is that they exercise every day for a long time, and their fat burning is achieved by controlling their diet plus strength training and aerobic exercise. Furthermore, because their muscle mass is more, high-intensity interval training’s intensity cannot guarantee their better retention of muscle.
Use this method to shape or fat burn people: have certain exercise ability and due to time or space restrictions, in order to better complete the fitness plan, this method is more suitable (for example,, if it’s late at night after getting off work, and there isn't much time, strength training adopts super set, shaping adopts high-intensity interval training).How to choose a suitable fat-burning exercise1: First, we need to choose a suitable exercise for ourselves. If you can't even take a few steps without getting out of breath, how can you talk about high-intensity interval training. So start with walking and running slowly, gradually adapting to the exercise intensity and improving your exercise ability.2: Choose a exercise you can persist in. If you can't persist, no matter how good the exercise is, it's in vain. Many people have tried high-intensity interval training once, but they didn't want to do it again.
3: Learn to combine training. As the introduction mentioned, few people use high-intensity interval training as the main fat-burning exercise, most are combined training, such as: strength training + aerobic exercise. Strength training + high-intensity interval training. Aerobic exercise + high-intensity interval training. Such combined training can better achieve the goal of burning more calories and make you truly achieve fat-burning effects.
Summary: High-intensity interval training has its advantages, it consumes a lot of energy and has a shaping effect. However, to achieve better high-intensity interval training effects, it requires exercise intensity and time. It doesn’t mean that you just do a few burpees and claim to be better than running for half an hour, which is nothing magical. For ordinary people, heart and lung function and exercise ability are not strong, it's better to start with aerobic exercise first, and gradually combine it with high-intensity interval training for training.
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