What is HIIT Training?

Recently, HIIT fat-reducing exercise (high-intensity intermittent training) has been popular all over the world. It is claimed that high-intensity exercise can reduce fat very quickly and reduce muscle loss. Moreover, ten minutes of fat-reducing exercise is equivalent to half an hour of running. After all, HIIT fat-reducing exercise What is it? How to arrange training? 健身教練 This time I will explain it to you HIIT fat loss training VS aerobic exercise for fat loss Fat loss exercise-HIIT training HIIT fat loss exercise is a very popular extreme fat loss exercise training recently. Its full name is High-intensity Interval Training. The principle is to combine multiple sets of high-intensity training with different lengths of recovery time. This type of training generally does not require any equipment, and fat loss exercises can be performed at home. This special HIIT fitness method requires a short time and is very effective for fat loss while reducing muscle loss.

High-intensity fat-reducing exercise only takes 20 minutes to take away 400-500 calories. It has AfterBurn ability, which can increase metabolism 12-24 hours after exercise and automatically burn fat. It is suitable for people who are experienced in sports or accompanied by coaches. The combination of movements can be freely matched, the movement changes greatly, and the movements can be adjusted according to personal abilities to reduce the chance of muscle loss during continuous exercise. The exercise takes a shorter time

Fat loss exercise-aerobic exercise Suitable for beginners

The changes during exercise are small. As the body adapts to the exercise pattern, the progress effect slows down, and Rong Ying enters the weight loss plateau.

Exercise takes longer

Jogging for 30 minutes can burn approximately 200-250 calories

HIIT fat loss training-Tabata –What is Tabata? Tabata is a high-intensity intermittent fat-reducing exercise training program. The training plan was invented by Professor Tabata Izumi of Tokyo University of Physical Training in Japan. The complete fat-reducing exercise process takes about 4 minutes. Training content: Each group (20 seconds of sprint training Action → then enjoy a 10-second rest period) and repeat 8 times in a row. The training intensity must reach the physical limit (maximum heart rate) as much as possible to achieve the effect of fat loss.

-Tabata beginners note If you are a beginner, or someone who has not done exercise for a long time, you must pay attention to the following things:

1. You must warm up and prepare for high-intensity training

2. Try to choose body weight training to reduce the pressure on joints

3. It is ideal to train 1 hour before or 1 hour after eating

–Tabata fat loss exercise training points Tabata can select appropriate training movements according to individual needs, and perform targeted training on certain muscles of the body, effectively increasing body curves.

To use Tabata fat reduction exercise training to effectively reduce fat, it is recommended that the target heart rate of the fat reduction exercise intensity be 90-95%. The higher the heart rate, the more obvious the After Burn effect will be. Due to the high intensity of exercise, it is only suitable for those with exercise background. Or completed under the guidance of a coach

Recommended exercises for fat loss-Squat Lower body fat-reducing training exercise, this action can train about 60-65% of the body's muscle groups

Recommended exercises for losing fat at home Whole body fat loss exercise-Burpee Burpee is an extremely high-intensity exercise. 8-10 consecutive times can make you blush, and it does not require any training equipment.

Recommended fat loss exercise-High Knee High Knee is the first choice for fat loss exercise. It does not require any training equipment and can be completed with your own body weight.

Essential tools for fat loss exercise at home-TRX If you have a certain knowledge of fat loss exercise training, you can try adding some training tools to help increase training intensity. TRX is a training tool that is easier to learn than teaching. It is very simple to install and can even be trained at home. The full name of TRX is Total Body Resistance Exercise. It was originally used by the US Navy for training. The principle is to improve the muscles of the whole body through self-body weight and suspension training. The strength, stability, and flexibility are especially effective for the core muscles. Suspension training is used to train different muscle groups with the help of your own body weight. Increase the difficulty of the exercise through different body angles and adjusting the length of the TRX strap.

-TRX design 1) handle grip 2) hook handle 3) TRX converted to single handle 4) adjust the length clip hook

TRX fat loss training benefits Reduce belly fat - Most of the TRX movements require balance and stability of the waist and abdomen. The waist and abdominal muscles are more involved, which can effectively reduce fat in a concentrated manner.

Sculpting muscle lines - TRX fat loss training is beneficial to muscle endurance training and tightening muscle lines

Convenient training – you can train anywhere and at any time with only simple equipment (including home, park, etc.)

Strengthen the core muscles – taking advantage of the unstable characteristics of suspension training, the training can shift the center of gravity to train the core muscles in different positions

Suitable for beginners – use your own body weight to train, no weight required during training, it will be easier for some beginners to master

Fat loss training exercises-TRX -TRX Squat

Fat loss training exercises-TRX -TRX Overhead Back Extension

Muscle-building and fat-reducing exercise-TRX action -TRX Bicep Curl

Whole body fat loss exercise-TRX action -TRX Knee Tuck

Whole body fat loss exercise-TRX action -TRX Squat and Power Pull

Muscle-building and fat-reducing exercise-TRX action –TRX Push Up

Muscle-building and fat-reducing exercise-TRX action -TRX One Leg Squat

Things to note when training for TRX fat loss TRX fat loss training uses your own body weight to train. We can adjust the difficulty of the movements through different body angles.

Remember to tighten your waist and abdominal muscles to stabilize your body during the movement, and look at the TRX hook above

If you feel pressure on your wrist joints during the process, you must stop immediately and seek help from a personal trainer.

Precautions for HIIT fat loss training HIIT fat loss training is an exercise plan that places high demands on the body. It is important to choose training movements and movement combinations, and the training intensity must reach more than 85% of the heart rate to effectively reduce fat. Since everyone's physical condition is different, beginners or those without People with exercise habits must complete training under the guidance of a fitness instructor. If you feel any discomfort during training, you must stop immediately and seek professional assistance.

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