High Intensity Interval Training ( HIIT) , which has received much attention in the past two years, has topped the list of fitness trends this year. It consists of a short burst of exercise and a short rest recovery period, with multiple groups being repeated, usually for no more than 30 minutes.
   HIIT has become a new fashion, mainly because of its high cost performance - shorter time, greater training intensity, and higher fat burning body efficiency.
   5 advantages of high-intensity interval training:
   1. Improve calorie consumption after exercise
   Studies have shown that after the end of the exercise, the body will continue to consume energy to repair or fill the "damage" caused by the exercise, which we call the after -burn effect . The higher the intensity of the exercise, the more effective the post-exercise calorie effect, but the high-intensity exercise cannot be maintained for a long time, so high-intensity interval training (HIIT) occurs.  However, for ordinary people, high-intensity interval training is not something that most people can load. Especially for the long-term lack of exercise weight loss, there is not enough muscle strength to support high-intensity training. At this time, don't force yourself, start from the normal intensity interval training, gradually improve your exercise ability, and you can get the calorie burning effect after exercise and accelerate the weight loss process.
   2. Efficient fat burning, saving time
   The energy consumption of high-intensity interval training itself is higher than that of most long-term, constant-speed exercises. Coupled with the calorie burning effect after intermittent exercise, intermittent training can achieve calorie consumption goals in a shorter period of time.
   3. Improve body speed and load capacity
   Although the duration of high-intensity exercise in interval training is short, the body still adapts to the response speed required for high-intensity exercise. After the body speed is increased, the body function will also increase, delaying the occurrence of exercise fatigue, allowing you to maintain longer in the state of high-speed exercise. Over time, the body's load capacity is also enhanced, making it easier to exercise.
   4. Good for heart health
   We all know that after endurance training, the heart rate of the human body in a quiet state will decrease. Current research suggests that this decline in heart rate may be due to increased myocardial capacity after exercise, increased ability to compress blood, and increased blood transfusion per hop. This is seen as a manifestation of exercise that promotes a healthier heart. Interval training also has the same or similar effects, and may even be better. But be aware that this conclusion is for people who are healthy. If there is a heart problem in itself, there may not be enough capacity to load interval training, which should be carried out under the guidance of a doctor.
   5. Increase the fun of sports
   The boring nature of exercise is also one of the reasons why people can easily give up. Repeating the same amount of time and the same intensity of exercise every day like a machine, the head will be more prone to fatigue than the body. Intermittent training can change the intensity of exercise and the frequency of rest in familiar sports, and improve the exercise effect in a changing exercise rhythm.
   The focus of high-intensity interval training: high-intensity training + interval training
   High-intensity training : Maximize muscle fatigue and oxygen consumption through rapid bursts of exercise. You need to choose a sport that is stronger than the body has adapted, but pay attention to the amount of force, starting with simple movements and then joining the higher-intensity movements.
   Interval training: There are two common modes. One is to cut your sports content into a form of high intensity → low intensity → high intensity → low intensity. The other is a higher-intensity exercise with a short-lived "moving, stopping, moving, stopping" mode, such as Tabata interval training.
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