The difference between Tabata and Hiit gives you the most effective fat loss plan

Interval training is the best way to lose weight and fat! But you need to determine what kind of interval training you are doing. HIIT is high-intensity interval training, but it is not just the idea of ​​having high intensity. If you increase the training intensity to do interval exercises, it does not mean that you are doing high-intensity intervals!

　　What is HIIT?

　The so-called HIIT high-intensity intervals are actually used to train athletes. For the sake of competition results, it is required to complete the maximum performance training within one minute. For example, it is very High-weight Olympic weightlifting or weight-bearing enhancement training, rest for three to five minutes after each movement is completed, and then repeat for one minute of the same high-intensity movement, and then rest for three to five minutes. After training in this way, from warming up to the main exercise and easing, the total time is not short: the rest is done for only one minute because the body does very high-load movements, which requires the anaerobic energy system to supply explosive power, which cannot last for too long; the three to five minutes of rest is because you have to wait for the anaerobic energy system. Completely recover to cope with the next group, only a short-term high-load anaerobic movement can be maintained.

　　So the summary of HIIT is that the action time is much shorter than the rest time, which is a very high-intensity resistance method. The rest time between groups is longer, and the bare hands is not HIIT. This is a sports mode for training performance. The focus is not on spending very little time to achieve weight loss, but on the performance of training sports competitions. Therefore, neither high-intensity is added to each interval exercise, or HIIT is high-intensity Intermittent exercise.

　　Back to talking about [intermittent exercise] itself, the conditions are very wide, and the intensity and rest time can be adjusted by themselves. There are many ways to use: bare hands, running, and bicycles. Generally, the more common intermittent exercise methods on the Internet are called high-intensity, which are actually HVIT or VIIT, including Tabata!

　　What are HVIT and VIIT?

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts. “Fitness Bar Network” or "Click to scan and follow")

Related recommendations:

　　Detailed explanation of HIIT high-intensity interval training

　　Fitness knowledge: About weight, number of groups, number of intervals, rhythm

　　How to practice MMA? The cruel training menu of MMA players

HVIT is high-volume interval exercise, VIIT is variable intensity interval training. Never confuse the maximum performance required by the exercise with the maximum effect. The two are different purposes. And method!

　　Tabata is HVIT, high-volume intermittent exercise!

　　Tabata is HVIT, high-volume intermittent exercise because the time for exercise is more than the rest time. However, HVIT has a relatively high risk of injury, because it is mainly supplied by the anaerobic energy system. With a short rest time, the anaerobic energy system recovery is limited. If the set intensity does not decrease, as the exercise time passes, the physical energy and exercise ability will decrease later, and the original set goal cannot be achieved.

　　So When ordinary people are doing Tabata, they should actually pay attention to whether the movements in them are in line with their abilities. For example, lunge jumping is not something that ordinary beginners can do; they should also pay attention to whether the physical fitness can bear the specified movement time and whether the rest time is sufficient; if they are too standardized and there is no coach to guide them, the risk of sports damage is actually very high!

　　So it is recommended to combine HVIT and HIIT to conduct interval training with variable intensity-VIIT: For example, doing very high-intensity resistance training After the action, because the anaerobic energy system has not fully recovered, the next set can be performed by reducing the intensity; or after the very high-intensity resistance training exercise, lengthen the rest time and do some low-intensity bare hands during the rest time. Increase the rest time, add low-intensity movements in time to fill the rest time and reduce the intensity, so that you can then pull the intensity up and perform the next set of two modes.

　　Unless you are an athlete, you do not need to force HIIT, but VIIT variable intensity interval training!

　　According to IFT The concept of model training module shows that ordinary people do not actually need to implement performance training. Performance training is a training method for athletes. Therefore, we can understand that HIIT is not suitable for ordinary people, nor is it suitable for coaching courses in general gyms, because the needs of ordinary people do not need to be trained to such a level.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　　Correcting methods for chicken breasts - Exercise is the premise

　　What should I exercise for a high-five push-up? Is a high-five push-up exercise a explosive power? How to practice a high-five push-up?

　What to eat after exercise will not gain weight? Food that both lose fat and gain muscle