If we talk about the most popular exercise recently, it must be high-intensity interval training (HIIT). High-intensity interval training (HIIT), that is, a certain period of high-intensity exercise accompanied by a relaxing rest period, can quickly and effectively burn fat and defeat fat.
However, do you know what is the most important thing about high-intensity interval training (HIIT)? In fact, it is the interval rest time.
So how long is the most appropriate interval rest? Is it 1 minute? Or until the breathing returns to a normal state? According to research, "2:1" is the most ideal exercise and rest ratio. In other words, if your high-intensity exercise time is 1 minute, then the recovery time should be 30 seconds before the next acceleration.
In this study, the researchers asked 16 participants to perform six sets of 4-minute interval training at the highest self-perceived exercise intensity. They were allowed to recover for 1, 2 or 4 minutes respectively. The researchers found that 2 minutes of recovery, that is, a 2:1 exercise and recovery ratio, is the best node. When resting for 1 minute, the intensity did not decrease. When resting for 4 minutes, the speed of the next high-intensity exercise was not as fast as the 2-minute recovery.
The 2:1 ratio can not only meet normal recovery needs, but also prepare for the next high-intensity exercise. At the same time, a shorter recovery time can also allow you to maintain a higher heart rate level throughout the training. If you are used to a longer recovery time, shortening the recovery time means shortening the time on and off the treadmill, and it can also maximize the training effect.
The study also found that during high-intensity exercise, female users always involuntarily avoid the highest speed, but at this time, their cardiopulmonary pressure is greater. In the final analysis, you still need to listen to your body. If you feel difficult but can persist, your intensity combination will not be a big problem.