4 seconds of exercise to resist the damage of sitting for a long time? You think that high-strength interval training is effective to save time, but it is not so beautiful

Modern people are busy with life and sometimes don’t spend too much time running, so some people have begun to advocate short-term "high-strength intermittent training" (HIIT), such as 7-minute HIIT, which is easy to achieve when you hear it. There is even a "4-second exercise" now. The number says that repeated 4-second exercises every day can offset the damage of sitting for a long time, but there is always a gap between ideals and reality.

What is the 4-second movement?

A study published in the American Journal of Sports Medicine in 2020, the subjects who had been sitting for a whole day were asked to get up five times every hour, and stomp on the fitness train for 4 seconds, step from a static state to the fastest speed, and then get off and continue sitting for a long time.

was repeatedly performed every hour during eight hours of work a day. The study showed that blood draw reports after the next day found that 4 seconds of exercise increased the body's fat burning efficiency by 43%, and the post-practice triglyceride also decreased by 31%. The doctor pointed out that 4-second exercise can cause damage caused by sitting for a long time, increase body fat burning efficiency, and reduce post-meal blood lipids.

The key is not about the movement time

Many people believe that as long as the movement time is short, you can be included in the busy daily schedule without pain, but in fact, moving your body to move your body has nothing to do with the time required. Of course, compared with 90 minutes of exercise, 30 minutes is easier to hear, but if you compare 20 minutes and 30 minutes of exercise, 20 minutes does not seem easier to cross the psychological barrier; then if compared with 20 minutes, 10 minutes of exercise (including changing clothes and warming up, etc.) feels no different.

There is a gap between research and reality. High-strength sports are not imagined to be beautiful.

If you want to shorten the exercise time to achieve results, the nature of this movement will cause huge changes. In many studies on sports, unless the researchers strictly control the subjects, the subjects will not operate according to the established experimental procedures; in other words, if people perform in their own way in their daily life, they usually cannot achieve the expected level of experiments, which also means that the pre-decision conditions of experimental research and daily exercise are completely different.

For example, Tabata training (20 seconds of high intensity exercise, 10 seconds of rest) and Wingate testing (30 seconds of high intensity exercise, 4 minutes of rest) are designed to use a bicycle-type measuring instrument. The equipment is operated by the researcher and accompanied the subject to exercise throughout the process; as for 4 seconds of exercise, it is also performed on a specific training bicycle.

If ordinary people do bobby jumps in their own living room, or use the "Increase Resistance" button in the gym, they will not be able to achieve the dynamic strength of the ultra-short-time exercise in the laboratory. So when HIIT became popular, even if people think they are super effective in training in a very short time, their actual strength is far lower than expected.

And these short-time movements are composed of multiple types (including aerobic exercise and intensive training). If you pass halfway through any ring, you may not be able to reach its originally effective level.

Take 4-second exercises, which require repeated multiple times. When all the replies are completed and the rest time is added to the two times, the overall time spent may be no different from the 15-minute exercise time, so these movements are not as time-saving as they seem on the surface.

If you want to have a healthy body, you need both aerobic exercise and strength training. Some sports guides recommend that you perform at least 150 minutes of light exercise and 75 minutes of dramatic exercise every week. Each person can allocate time to their favorite exercises, such as walking 150 minutes and jogging 75 minutes.

{twenty three} {twenty four}

Two types of people are suitable for ultra-short-time sports

ultra-short-time sports are not all. It is also a good choice for the following two ethnic groups:

1. Usually, they are not moving at all

The first type of people starts to perform ultra-short-time sports. , is the first step to successfully moving. Even if you just walk through a street with two feet, it is better than lying on the sand all the time; doing 10 squats is better than doing nothing. For such people, the most important thing is to increase the amount of movement, which is a good thing.

2. Already undergoing full aerobic and retraining, wanting to breathe slowly from a sleepy squad, this group mostly refers to professional athletes. Many first-class athletes reduce training to a minimum in a few months, thereby winning cards and breaking personal records. They have a solid foundation in sports ability, and performing ultra-short-time sports can benefit from minimal training, such as better recovery than usual and improving a certain ability.

Know-How

For ultra-short-time exercise, you must first ask yourself before performing ultra-short-time exercises. Consider your usual sports types and why you should do this. Even if you do not belong to the above two ethnic groups, it is not impossible to do it. It is best to "add" it to your daily activities. For example, if you only do aerobic exercises normally, you can intersperse some high-strength interval training.

If you are just pursuing exercises that take less than 20 minutes, you should first ask what effect you expect from the exercise to achieve. Should you focus on pursuing time and ignore other more effective exercise methods? Or just trying to escape the pain of movement?

For example, in most cases, 30 minutes of normal strength aerobic exercise may be more satisfying than 10 minutes of dramatic breaks that make you feel sick. Compared to 10 minutes of high-strength exercise (but the actual effect may be just light aerobic level), 30 minutes of practical aerobic exercise will definitely be more effective..

To achieve bodybuilding or health goals through exercise, hard work and perseverance are indispensable elements. If you want to go long, you must fight in a safe and sustainable way. If you just want to make excuses to reduce your movement or time, you will never achieve the desired results.