Fat loss plan; "Speed ​​running interval training" (12 weeks)

Fat loss plan: "Speed ​​Run Interval Training" high-intensity interval training (12 weeks)

　　Although jogging is still the most common fitness aerobic exercise, many studies in the past decade have shown that this stable rate exercise cannot effectively bring about changes in body fat proportions, aerobic energy improvement and other health changes.

　　So you may have heard of high-intensity interval training; HIIT for short), there are several English terms, but the focus is still on emphasizing "high intensity" and "segment intensity in segments". To date, many fitness coaches and fitness centers have been recommended.

For beginners of fitness, the most important thing to pay attention to is that high-intensity interval training must measure the heartbeat rate, otherwise we cannot know how much exercise intensity reaches. Although some fitness books will put high-intensity interval training into weight-bearing training, in fact, adjusting aerobic training will be more Easy, because weight-bearing training emphasizes movement optimization and strength, and does not care much about heartbeat rate.

　　High-intensity interval training is very suitable for people who have overweight and want to lose fat, especially those who lack muscle mass themselves. This is because unless you have the patience and perseverance to establish a muscle foundation, you will use traditional methods to do weight-bearing training. Low muscle mass means low fat loss, and it is really difficult to achieve "fast" weight loss.

　The following introduces a "speed running interval training" plan (Sprint interval training; referred to as SIT), excerpted from a study that studied high-intensity interval training, fat loss and other health effects, participants' aerobic energy increased by 15%, their average weight decreased by 2%, abdominal fat decreased by 6.6%, and their waist circumference began to drop significantly in the sixth week.

　　　　Attendance: Men with overweight and age between 20 and 30 years old

　　　1. Twenty minutes each time, each star Three times, a total of twelve weeks

　　2. Before starting, perform five minutes of warm-up exercises with a bicycle machine, and perform five minutes of cooling exercises when completed

　　3. Each time runs at eight seconds of time and reply to twelve seconds, and intermittently enters twenty minutes

　　4. Do your best to maintain your heartbeat between 80% and 90% maximum heartbeat rate within twenty minutes

　　It can be performed on a treadmill, and the eight-second speed runs at 120 to 130 r.p.m, and the reply in twelve seconds is carried out at 40 r.p.m. If the conversion rate cannot be converted, adjust it proportionally

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