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

When it comes to popular sports recently, it must be none other than high-intensity interval training (HIIT). High intensity interval training (HIIT), which involves a certain amount of high-intensity exercise accompanied by relaxed rest time, can quickly and effectively burn fat and defeat excess fat.
However, do you know what is most important about high-intensity interval training (HIIT)? It's actually a break time.
How long is the most appropriate interval for rest? Is it 1 minute? Or until the breathing resumes smoothly? According to research, "2:1" is the most ideal ratio for exercise and rest. That is to say, if your high-intensity exercise time is 1 minute, then the recovery time before the next acceleration should be 30 seconds.
In this study, the researchers had 16 participants undergo six sets of 4-minute interval training with the highest perceived intensity of self movement. They are allowed to recover for 1, 2, or 4 minutes respectively. Researchers have found that a 2-minute recovery, which is a 2:1 exercise to recovery ratio, is the optimal node. When resting for one minute, the intensity did not decrease. When resting for 4 minutes, the speed of the next high-intensity exercise cannot recover compared to 2 minutes.
2: A ratio of 1 can meet normal recovery needs and prepare for the next high-intensity exercise. At the same time, a shorter recovery time can also help you maintain a higher heart rate level throughout the entire training. If you are accustomed to longer recovery times, shortening the recovery time means shortening the time it takes to get on and off the treadmill, while also maximizing the training effect.
The study also found that during high-intensity exercise, female users tend to involuntarily avoid the highest speed, but at this time, their cardiovascular pressure is greater. Ultimately, you still need to listen to your body. If you feel difficult but can persevere, your intensity combination will not have too many problems.