Less than 5 minutes at a time, what is the popularity of HIIT weight loss method? Perseverance every day can achieve 5 major weight loss effects

HIIT weight loss methods and principles

The HIIT weight loss method in this book is an intermittent exercise that alternates between 20 seconds of exercise and rest. There are 8 movements in one course to exercise the target parts of the body. Don’t worry if you can’t remember the movements, just move slowly!

※ If you are pregnant or might be pregnant, please do not do this exercise.

※ Patients with high blood pressure or heart disease please ask their doctor if this can be done.

※ Please proceed with caution if you have a cold, fever, or feel unwell.

※ If you feel discomfort or pain during exercise, stop immediately.

Principle 1: Exercise as hard as you can

8 exercises, each for 20 seconds. During these 20 seconds, move as hard as you can. You can go at your own pace at the beginning, and then slowly speed up when you get used to it. Skilled people aim for the fastest and largest movements.

Principle 2: Exhale deeply

HIIT weight loss is an exercise that utilizes elements of muscle training. When you kick your legs or bend your body, you will often feel that you have run out of energy and your breath is stuck. At this time, you should consciously sink your abdomen and exhale deeply.

Principle 3: Hydrate

After 20 seconds of all-out exercise, there is a short rest, during which you will prepare for the next move. And don't forget to drink water during breaks and before and after exercise.

The pleasant effects of HIIT weight loss

Effect 1: After exercise, continue to burn fat for 24 hours

For aerobic exercises such as running and walking, the heart rate required to achieve effective exercise results is 60% to 80% of the maximum heart rate. This is the heart rate that allows for a slightly longer period of activity, which mainly consumes body calories and burns fat.

But just doing aerobic exercise will not build muscle. Anaerobic exercises such as HIIT will reach 80% to 90% of the maximum heart rate within a short period of time. This is the heart rate that will make you breathless and feel a little difficulty breathing.

When the heart rate exceeds 70% to 80%, muscles need to be used, and body calories and sugar will be consumed.

It is not easy to perform anaerobic exercise for a long time with severe muscle training. However, short-term repetitive exercises like HIIT can allow even sports novices to continuously perform anaerobic exercise and build muscle.

Effect 2: Enhance muscle training during exercise

The condition in which the body requires more oxygen than usual after exercise is called EPOC (Excess Post-exercise Oxygen Consumption).

HIIT can stimulate muscle training during exercise and burn fat after exercise.

After anaerobic exercise has trained the muscles, the body begins to repair itself because the muscles are stimulated and damaged in the process of fighting against the strong load. During the process of repairing the body to its original state, it will obtain oxygen to work, so the oxygen supply will also increase. Therefore, even if it is just ordinary activity, it will continue to burn fat just like after aerobic exercise such as running and brisk walking. This EPOC effect can last for 24 hours. The stronger the exercise intensity, the longer the fat burning time. Even if you are a novice in exercise, you can continue to burn fat after exercise.

Effect 3 / Also effective for cellulite and subcutaneous fat

Parts that are prone to forming cellulite, such as the inner thighs, are mostly places where fat is easily accumulated and muscles are prone to atrophy. In the past, my arms couldn't wrap around my body, and my thighs had patches of cellulite. I tried many methods that are effective for cellulite, such as massagers, beauty SPAs, and showering while adjusting the temperature... but none of them worked. However, since I started HIIT, the cellulite on my thighs has become less obvious, my arms can wrap around my body, and my skin is as soft as a girl's. The subcutaneous fat around the abdomen disappears, and the abdominal muscles become clearly visible. The charm of HIIT lies in its rapid effectiveness. The effect can be seen immediately, which is one of the reasons why I like it.

Effect 4: Not only does breathing become deeper, it also regulates the autonomic nervous system

Breathing, which we usually take for granted, is actually closely related to weight loss. When exercising, consciously sinking your abdomen and exhaling forcefully is one of the principles of HIIT weight loss. Exhale forcefully to contract your internal organs and shrink your abdomen from the inside, allowing plenty of air to enter, stretching your back and opening your chest. Try maintaining this position!

Breathing and the autonomic nervous system are also closely related. When you are anxious, your breathing will naturally become shallow. If this state continues, you are likely to develop problems such as obesity, sleep disorders, inability to relieve fatigue, anxiety, and premenstrual syndrome. After doing HIIT to lose weight, your cardiopulmonary function will be enhanced and your breathing will become deeper. After a thorough exercise, the body naturally enters sleep mode and the autonomic nervous system is regulated.

Effect 5: You will become able to lose weight even when eating

Generally speaking, exercises that require you to maintain your maximum heart rate, such as running at full speed, will feel very strenuous after just 2 to 3 minutes. For HIIT weight loss, which involves repeated anaerobic exercise in a short period of time, if one course is conducted for 2 rounds, it means performing anaerobic exercise for more than 5 minutes within 10 minutes. Anaerobic exercise can strengthen your cardiopulmonary function. Improves the ability to transport blood, oxygen and nutrients from the heart to the extremities of the body. This can also increase basal body temperature, strengthen immunity, and create a body that is less prone to fatigue. After strengthening your cardiopulmonary function, your basal metabolic rate will increase, and you will be able to lose weight even if you eat.

This article is selected from the book "HIIT Afterburn Power: Exercise for 5 minutes, burn fat and lose weight for 24 hours without interruption" published by Times