Contents:
- Medical Video: Most People Do HIIT Cardio Wrong – How to Do HIIT
- Overview of HIIT sports
- How does HIIT work in losing weight?
- How long does HIIT exercise take to maximize weight loss?
Medical Video: Most People Do HIIT Cardio Wrong – How to Do HIIT
Cardio exercise is often chosen as a way to lose weight because the activities carried out are believed to burn more calories and fat. One option for cardio exercise that you can do is HIIT exercise.
So, if you plan to do this exercise to lose weight, how long does it take to exercise?
Overview of HIIT sports
High Intensity Interval Training (HIIT) is included in the cardio exercise group which utilizes a combination of high intensity and low intensity movements carried out alternately at one time.
Generally, the duration of time needed to do this exercise is quite short. That is why, HIIT sports are mostly done by those who have a busy schedule and do not have enough time to exercise, but want to still get good benefits from the sport.
HIIT sports are also predicted to be one of the effective methods for those who want to lose weight. Because the whole exercise in HIIT is believed to increase heart rate, and burn more carbohydrates and fat during exercise and at rest.
The method is not difficult, you can combine several types of sports movements, for example, plank, squat, run, even cycling in one practice time. Because, the most important thing is the intensity during training.
How does HIIT work in losing weight?
As long as you do HIIT sports, your heart rate will increase even up to 85 - 90 percent. This condition makes the body produce energy without the help of oxygen (anaerobic), as a result the body will maximize the amount of EPOC (Excess Post-Exercise Oxygen Consumption).
At this time the body will burn more calories, both during training and after training to restore energy after doing exercises with heavy intensity and in a short time.
In short, the higher the number of EPOCs produced, the higher the number of calories and fat the body can burn after exercising. Interestingly, the effect of all the high intensity movements that you do will improve the body's metabolic system.
That means, the body will burn more fat and calories. Not only when the sport takes place, but also 24 hours after you finish exercising.
How long does HIIT exercise take to maximize weight loss?
As mentioned earlier, the time needed to do HIIT is fairly short. Although it takes a long time, this one exercise is still effective to help you lose weight, of course if done with the right technique.
Reported from the Very Well Fit page, the optimal time to do HIIT, especially if you want to lose weight, should last at least 20 to 30 minutes.
However, don't want to lose weight in a short time, making you exceed the recommended time when doing HIIT sports. Because the body is not designed to carry out high-intensity activities for a long time.
For this reason, when you succeed in exercising HIIT for more than 30 minutes, you can be sure that your body does not work optimally during this exercise. In the end, it will not maximize weight loss.
Don't worry about the short duration of training. Reporting from the Shape page, a study has proven that doing 15-minute interval training was able to burn more calories and fat than running on a treadmill for one hour.
So, you need to remember that HIIT sports burn more calories and fat by maximizing the amount of EPOC. So, it is better to optimize your energy to do heavy intensity training in a short time, compared to giving an extension of the time of exercise, but the exercise done is not too optimal.
