Why can interval training burn more fat?

Interval training

Why can interval training burn more calories? It is because the body can engage in higher intensity training in a short period of time (the body will feel pain and discomfort), and the body will consume calories faster

SIGNIFICANCE

When you continuously rotate high-intensity and low-intensity exercises, your body has the ability to deal with the accumulation of lactic acid (lactic acid build-up), which can reduce fatigue. Then, compared to generally low-intensity. Long-term aerobic exercise allows you to burn calories and fat at a faster rate.

Recommended reading: Energy system: Three light bulbs during exercise

Why can interval training burn more fat?

1. Improve the ability to burn calories and fat

High-intensity training will utilize systems that supply short-term energy in the human body, such as ATP-PCr and glycolytic system.

When engaging in high-intensity exercise, ATP-PCr will consume creatine stored in muscles (creatine). Phosphate), but it lasts for less than 10 seconds. When you want to last for 3 minutes, what you consume is the liver sugar stored in the muscles in glucose.

When you continue to engage in high-intensity exercise, it increases your ability to carry higher-intensity exercise, and at the same time it increases your rate of burning calories and fat.

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Further reading:

Powerful fat burning! 28-minute HIIT fat loss video tutorial

The benefits and principles of high-intensity intermittent training

Fat loss fitness training plan, powerful fat burning!

2. Calories (calories) and oxygen consumption after exercise

When resting, in order to maintain operation, your body will intake calories from carbohydrates, fat and protein, and after operating with oxygen, it will provide the body with the body after it is operated. The body needs energy.

However, high-intensity exercise requires more calories and oxygen. When you stop exercising, your body still needs calories and oxygen (a large amount of oxygen debt) to restore the body to its original state of rest. Therefore, after engaging in high-intensity interval training, the body will consume more oxygen and heat in order to maintain the rest state.

A: Training time ratio

The focus of interval training is to deal with high-intensity exercise for at least 10 seconds, not more than 3 minutes. The American Muscle and Physical Training Association (NSCA) recommends "Exercise: Rest ratio" : (The time below is the longest time that your body can withstand this intensity)

Sports lasting 10 seconds (sprint): "1:12~1:20"

Sustaining 15~30 seconds: "1:3~1:5"

Sustaining 1~3 minutes: "1:3 or 1:4"

For example, if you sprint for 20 seconds and use the principle of "1:3", your rest time should be 60 seconds.

Conclusion

Consumption

Consumption of at least 2 days of interval training in a week can accelerate your calorie and fat consumption. However, in order to prevent overtraining or injury, adjust the speed appropriately during interval training for a week. The time ratio of movement: rest is a more recommended way.

For example, the first day of training is to sprint for 15 seconds, rest for 45 seconds, cycle for a total of 20 minutes. On the second day of training, you can sprint for 60 seconds, then walk for 3 minutes, cycle for a total of 30 minutes. You can rest for at least two days in the middle.

Your sprint for 15 seconds and sprint for 60 seconds must be different, because if you want your body to withstand 60 seconds, you must adjust your speed in terms of speed (intensity); and if you sprint for 15 seconds, you may be able to sprint for all your strength.

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

Further reading:

Powerful fat burning! 28-minute HIIT fat loss video tutorial

The benefits and principles of high-intensity intermittent training

Fat loss fitness training plan, powerful fat burning!