The key to high-intensity interval training is how to rest!


If you want to 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’s most important about high-intensity interval training (HIIT)? It’s actually the rest intervals.

So how long is the most appropriate period of intermittent rest? Is it 1 minute? Or until breathing recovers and becomes gentle? According to research, "2:1" is the ideal ratio of exercise and rest. In other words, if your high-intensity workout is 1 minute, your recovery time should be 30 seconds before your next acceleration.

In this study, researchers asked 16 participants to perform six sets of 4-minute interval training at the highest self-perceived intensity of exercise. They were allowed 1, 2 or 4 minutes of recovery respectively. Researchers have found that 2 minutes of recovery, or a 2:1 exercise to recovery ratio, is the optimal point. When resting for 1 minute, the intensity does not decrease. When resting for 4 minutes, the speed of the next high-intensity exercise is not as fast as that of 2 minutes of recovery.

The 2:1 ratio can meet normal recovery needs and prepare for the next high-intensity exercise. At the same time, the shorter recovery time can also allow you to maintain a higher heart rate level throughout the training. If you are used to it, Longer recovery, shorter recovery time means shortening the time on and off the treadmill, while also maximizing the effectiveness of your training.

The study also found that during high-intensity exercise periods, female users always involuntarily avoid the highest speed, but at this time, their cardiopulmonary pressure is greater. At the end of the day, you still need to listen to your body, and if it feels difficult but manageable, you won't have too much of a problem with your intensity combination.