"I will take you to have a break today!" The instructor told me when Mrs. Cheng went to the gym on the first day.
Mrs. Cheng was full of suspicion: "What is rest exercise? Sometimes, do you exercise, sometimes don't? Then should I teach you?!"
{999 99}It is true that we generally hear more strength training or aerobic exercises, and we know less about "interval exercises". Break exercise is a "movement training mode". First, perform a short period of intensive oxygen-free exercise (20 seconds, 30 seconds, or 1 minute) and then combine it with a short rest period (20 seconds, 30 seconds, 1 minute …). Repeat this process, which is rest. During break exercises, you can choose movements such as resistance training, aerobic training, and functional training. Therefore, breaking movement refers to the movement mode. And we can choose the movements included in the rest exercise based on the strength of the bones, balance, or heart and lungs.
The advantage of this model is that static exercise helps many aspects of the body. It is quite comprehensive in improving muscle strength, muscle endurance, and heart and lung functions, and can increase the maximum oxygen capacity. That is, when a person is in a vigorous exercise, the maximum oxygen can be used by the organizing cells, allowing people to have higher performance in sports. And another advantage of this training is that it doesn’t take one or two hours to do exercises at a time, but can be trained within ten minutes at almost any time. (Of course you'd better do it for a few more days a week.)
Many people will doubt that if the exercise time is not long and only 10 minutes, will it really help? The study believes that as long as the exercise intensity is sufficient, interval training will be beneficial for those with excessive physical severity, diabetes, and patients with symptom syndrome. Sleeping during breaking can improve the body's sensitivity to insulin. When the body is sensitive to insulin, even a little less insulin can effectively reduce blood sugar. Therefore, after patients continue to have a rest, they will find that their blood sugar status is better controlled. Moreover, research has found that intermittent exercise training is effective in reducing waist-range and waist-hip ratio. Of course, the stronger the action you choose during the break exercise, the better the fat-reducing effect.
The following are some of the most commonly heard interval exercise training.
TABATA
TABATA training, whose name is sensible, was proposed by Japanese professor Izumi Tabata. The test group that started was the skating competition skaters who were preparing for the Olympic Games. The trainee was in a mechanical bicycle training, first maintaining a speed of at least 85 RPM for 20 seconds, and then resting for 10 seconds. Repeat for 4 minutes in a total of eight cycles. Professor TABATA found that this training method can improve muscle oxygen-free explosion ability and also increase the maximum oxygen that can be used by organizing cells, which is very helpful for athletes' performance.
And the TABATA mode we are seeing now is still referring to this kind of dull pattern: exercise for 20 seconds, rest for 10 seconds, and 8 cycles in a total of 4 minutes. However, the action or strength of the exercise process is more difficult to achieve such a high standard for training for Olympic standard athletes at that time. Therefore, most of the current TABATA extension is to find a combination of four or eight kinds of actions. The practice in the following video is actually closer to TABATA training. The first three actions are the body of heat. The next four actions are moving squats, foot swing squats, bobby jumps, and foot lifts in place, all of which are slightly stronger actions. After finishing, take a break and do four movements again. Finally, it is stretching.
High Intensity Interval Training, simply known as HIIT, is also a kind of intermittent training. Relying on a short period of intensive oxygen-free exercise and a short rest period, such as 30 seconds of sprinting, you can increase your heart rate as much as possible. Then one minute takes a quick walk or jog as a rest, sprint for another 30 seconds, and jog for another minute until you are exhausted.
Because HIIT's exercise time usually does not exceed 30 minutes, if you want to reduce weight and control blood fat, the effect of HIIT is not as good as training with longer exercise time. However, HIIT can make the body's relieving and application of glucose better and can effectively reduce fat.
High strength interval sports are suitable for sportsmen training, allowing sportsmen to achieve the best performance in fields and weight competitions. Because the design action needs to reach the "high strength" standard, it will cause a lot of burden and require a lot of explosive power. Even if ordinary people go to the gym and look for fitness coaches to guide, it will be difficult to achieve actual high-strength interval exercises, and the intensity of the selected action will be lower.
The multi-variable intensity intermittent rest and high-volume intermittent restThe high-strength intermittent rest training is a good reminder, but it is mostly a regular training for athletes. In the interval exercises we usually see, the strength of the action is not that high, or some are high in strength, and some are a little lower, so it cannot be called HIIT, but it will be called multi-change intensity interval or high-volume interval. The "seven-minute exercise training" we often introduce is this type of breaking exercise. The classic version of the seven-minute exercise includes 12 movements that can move to the upper body, lower body, and core. Each movement is repeated for 30 seconds and rest for 10 seconds in the middle. Some focus on the heart and lungs, while others exercise muscle strength.
Although we spent a little time introducing different breaking exercises, we don’t need to focus on these names, and just understand the concept of breaking exercises.. For example, exercise for 30 seconds and rest for 10 seconds, repeat several times. The point is that the action selection is suitable for you. Start with the training intensity that you can bear. If your physical strength drops rapidly during the exercise process, don’t force yourself to do too strong actions, otherwise you will have greater chances of being injured.
No matter which ethnic group, the middle-aged, the young, the female, or the male, you have to develop sports habits. It is also good to know more about sports training methods. Finally, we have to remind you again that although rest exercise is a good way to reduce fat and weight, relying on exercise alone is difficult to successfully reduce weight. You must cooperate with diet adjustment and pay attention to your own food selection and quantity control in order to truly weigh the standards!
Original text: Interval exercise – High strength, TABATA, 7 minutes
Search for nearby clinics: Family Medicine, Orthopedics, Rehabilitation Department
Free registration, free registration, and easy to use for idling and taking medicine!