Do it intermittently to get excellent results

Even if you are not a fitness fan, you have heard of interval training, which uses high-intensity training and divides it into several groups, giving the body a certain amount of recovery time between groups. This allows for higher-intensity training, and the effect is much better than continuous training.

In low- and medium-intensity aerobic training, intermittent impact intensity helps the body burn calories faster, which is related to the body's ability to absorb and utilize oxygen. When people talk about metabolic rate, they actually mean the body's utilization of oxygen. 95% of the energy (calories) consumed by the human body comes from the oxidation reaction of food, so increasing the body's reuse of oxygen can burn calories faster.

How does interval training do this? When jogging, oxygen absorption will only increase during the first few minutes and will remain at a steady level for the rest of the workout. Once you begin aerobic exercise, regular training at a fixed intensity will no longer increase your body's ability to use oxygen. This means your metabolic rate has reached a plateau, and losing weight becomes increasingly difficult.

At this time, it is necessary to introduce intermittent training. Adding short-term high-intensity exercise to the training can greatly increase the amount of oxygen absorbed, and the body's absorption of oxygen is also greatly increased after the training. This is why you will be out of breath after the end of an interval fast run, but this rarely happens during jogging.

By interspersing longer, more intense intervals throughout your training routine, your VO2 max will continue to increase, and you will ultimately be better able to utilize oxygen. In other words, training speeds up your metabolic rate. Enables the body to burn calories more efficiently. It also improves cardiovascular function, which means long-distance running will become easier and faster.

Therefore, if you are trying to lose weight, try adding interval training to your aerobic training. You will find that although you are out of breath, you will lose fat much faster. In addition, aerobic interval training can help beginners gradually increase exercise intensity and achieve the purpose of physical exercise.

TIP: Fartlek

This method combines difficult acceleration runs with jogging, alternating between them. You can first run up the hill quickly, then jog until you can even out your breathing; or you can sprint once every three street lights. Fartlek training has no set plan and is especially effective when you train with a partner. For beginners, you can adopt the method of "walking and running combined".