High-intensity interval training, which we are familiar with, has become the darling of the fitness world's training menu. However, can high-intensity interval training truly replace moderate-intensity muscle endurance training? Today, let's explore this question.
What are the reasons for doing both high-intensity interval training and moderate-intensity muscle endurance training?
In recent years, there has been a significant increase in advocating and promoting high-intensity interval training (HIIT) in the field of exercise training. Moreover, sports medicine research continues to highlight the benefits of HIIT. The familiar concept of HIIT has now become a favorite in the training menus of the fitness industry. However, the question remains: Can HIIT truly replace moderate-intensity muscle endurance training? Let's explore this question today.
Basic Knowledge:
High-intensity interval training: In English, it is known as high-intensity interval exercise/training (HIIE/HIIT). There is also a training method called "sprint interval training" (SIT). If we define it based on the term "high intensity," the intensity is typically set at 80% or more of maximum heart rate. The term "interval training" refers to alternating between periods of exercise and rest. For example, it could involve cycles of going all-out for 40 seconds followed by a 20-second rest period.
Moderate-intensity muscle endurance training: In English, it is known as moderate-intensity continuous training (MICT). It refers to the commonly known sustained training, where the intensity typically falls between 60% and 80% of the maximum heart rate. You can think of activities like running, cycling, swimming, which involve longer durations of aerobic exercise.
Which one do you prefer: high-intensity interval training or moderate-intensity muscle endurance training?
Advantages of High-Intensity Interval Training (HIIT)
In recent years, numerous domestic and international studies have indicated that high-intensity interval training (HIIT) can achieve rapid weight loss in a short period of time, making it efficient for fat reduction. Additionally, by engaging in brief intense exercise bouts followed by short rest periods, HIIT can enhance athletic performance, such as cycling and running, enabling individuals to move faster and with more power.
From a health perspective, sports medicine research also highlights several benefits of HIIT. It can improve insulin sensitivity, enhance brain function, facilitate rapid fat burning, and increase muscle mass.
Issues with High-Intensity Interval Training: Short-term Blood Sugar Improvement and Potential Inflammatory Response
The beneficial effects of high-intensity interval training (HIIT) on health are relatively short-lived. According to studies in Sports Medicine and Science, although blood sugar levels can improve immediately after performing HIIT, they tend to return to previous levels within 24 hours. This suggests that relying solely on high-intensity interval training may not be sufficient for long-term health improvements.
HIIE and SIT are recommended to be performed 2-3 times per week. Overtraining can lead to increased inflammation in the body, resulting in negative effects on athletic performance and health.
Battle rope exercises are also a popular choice for high-intensity interval training.
Long-term Maintenance and Improvement of Health: You can try combining high-intensity interval training with moderate-intensity muscle endurance training
Based on research analysis spanning 4-14 weeks, the following phenomena have been observed:
• Aerobic fitness (measured by maximal oxygen consumption): High-intensity interval training > Moderate-intensity muscle endurance training
• Cardiovascular health (measured by vascular response to exercise demands): High-intensity interval training > Moderate-intensity muscle endurance training
• Long-term improvement in blood sugar levels: Moderate-intensity muscle endurance training > High-intensity interval training
Each Exercise has its Advantages
There is no single exercise that is universally good, and some sports experts question whether HIIT only shows significant improvements in numbers due to rapid changes in the body over a short period of time.
In fact, each training method and intensity has its own advantages. Pursuing high-intensity interval training too much can lead to excessive muscle fatigue and inflammation due to excessive training frequency.
It is recommended to combine both approaches and create a workout schedule that suits you, for a more comprehensive maintenance of health.
For Stable Blood Sugar
Diabetes has become a common lifestyle disease, and it is even affecting younger individuals. In order to maintain stable blood sugar levels, in addition to paying attention to diet, it is a good idea to make time for moderate-intensity endurance exercise during holidays!
Whether it's cycling, running, swimming, or other aerobic exercises, it is recommended to engage in each session for at least 40 minutes to achieve more significant exercise effects!
Moderate-intensity muscle endurance training helps improve blood sugar levels.
Make Use of Your Smartphone for More Engaging Endurance Training
Many people dislike muscle endurance training because it can be long and boring. If you choose to engage in moderate-intensity endurance training activities such as cycling or running, it is recommended to bring your smartphone along and use a bike mount or a running armband. Your smartphone can help you track your mileage and exercise intensity, and even provide navigation to prevent you from getting lost!
For running, it is recommended to use a running armband so you can listen to music while running, adding motivation to your endurance training.
Source: RUNNER'S WORLD
Bone's Outdoor Sports Recommendations:
Go for a ride with your phone using the Bike Tie Series
Take your phone with you wherever you run with theRun Tie Series
Never worry about losing your earphones while listening to music with theAirPods Ring
Stay protected from UV rays outdoors with the UV Bone Neck Gaiter