Weight loss is a topic that female friends pay the most attention to on weekdays, exercise is recognized as the best way to lose weight, everyone should pay attention to mastering the method, so that the effect of weight loss can be more ideal.
1. 30~45 minutes
Normally, when you do aerobic exercise, the target heartbeat is kept at about 60% of the maximum heartbeat for more than 30 minutes, and the fat in the body will be mobilized to provide energy for the human body, and the highest record of fat energy supply can reach 85% of the total consumption, entering the best stage of weight loss.
After exercising for more than 45 minutes, fat consumption begins to decrease again. Therefore, experts recommend that aerobic exercise during weight loss should be low-intensity, with a time of 30~45 minutes.
If the exercise intensity is too high, the proportion of fat consumption will be reduced accordingly. When approaching maximum intensity exercise, fat energy supply accounts for only 15%.
2. Interval practice
After 10 minutes of moderate-intensity exercise, relax and rest for 30 minutes to 1 hour, when you slow down, the body continues to be in a state of exhilaration, and needs to consume energy to return to its original state, continuing to maintain a high fat burning rate. Because there are two “post-burns”, the effect of the heart is the same as the whole 30-minute exercise, and more fat is burned, and the metabolism is pushed to the extreme.
3. Fast and strong
Although the training time is short, the speed is fast, so that the heart rate can quickly reach the standard and maintain it for a period of time. After each contraction of the heart, there is enough time to rest, which is conducive to the heart working better. At the same time, due to the regular contraction and relaxation of the muscles, the return of venous blood is accelerated, and the coronary arteries that supply the heart itself are dilated, which can make the heart more nourished.
Self-test: In order to achieve optimal results in a limited time, the speed should be at least 10% faster than usual. Bring a heartbeat monitor to ensure that the intensity is always maintained at 60-80% of the maximum heartbeat.
4. Start the new button
Every four weeks, change the speed, resistance, and tilt of the instrument. If you have a soft spot for the treadmill, it is recommended to change the incline frequently, not the speed, because the pace is reduced when the speed is increased, and the large stride burns more calories.
You can also constantly change the direction of the treadmill, such as running backwards, to reduce fatigue and maximize the energy consumption effect.
Tips: When using equipment, try to use the handrails as little as possible, which can burn 10% more heat.
5. Load-bearing
While walking on the treadmill, lift two slightly lighter dumbbells, fully engage your biceps, press your shoulders, and stretch your triceps. Supplemented with 3-pound dumbbells, it increases fat burning by 5-15%.
6. Cycle progress
Practice one after the other on eight strength machines without interruption. Focus on the hips, waist and legs. These workouts require more oxygen to be consumed, which can effectively increase the heart rate and burn more calories.
7. Alternate up and down
To burn more calories, alternate upper and lower body movements.
8. Take advantage of the best time to burn fat
6:00-9:00 a.m. (Get up early, 30 minutes of jogging, or walk 30 minutes to work.) Don’t exercise too intensely, otherwise you will be tired before the real day starts. ）
2:00-6:00 pm (If you are going to the gym, choose this time period, the metabolism is faster, the same amount of exercise, more calories are burned per hour.) )
6:00-9:00 p.m. (30 minutes of aerobic exercise.) Take a 1-hour break after dinner, do not delay until before bedtime, otherwise the state of excitement will affect the quality of your sleep. )
As long as you master the above 8 exercise tips, you can burn more fat and lose weight more easily, you can learn to learn if you love beauty, in addition, experts remind that if you want to lose weight, not only exercise, but also your daily diet should also pay attention.