9 small details to double the "burning" fat

Divide the 2-hour fitness exercise into 3 times, and the exercise effect will be better.

Split multiple stages

Divide 2 hours of fitness exercise into 40 minutes and do it three times in total. The fat consumed is almost 7 times that of doing it twice in 60 minutes. If you do high-intensity exercise continuously, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level. Therefore, if you do exercise in stages as much as possible, the weight loss effect will be better.

Grasp the rhythm of strong and weak

If you master the strong and weak rhythm during 30 to 45 minutes of aerobic exercise, your calorie consumption can double. That is, gentle recovery time is added at intervals during high-intensity exercise. The adjustment of exercise frequency varies from person to person, and it does not mean that anyone has to exercise until their heartbeat is strong, sweating heavily, and panting to achieve a good exercise effect. All you have to do is speed up your exercise frequency in a short period of time, 15% faster than usual, lasting for 3 to 5 minutes, and then slow down the exercise frequency to normal state.

Warm up before exercising

Before exercising, the warm-up process cannot be ignored and must be done fully. Warm up before exercise can maximize the enthusiasm of the body, and also mobilize the fat accumulated in the body so that it can be fully burned during subsequent exercise. Before any exercise, we must warm up and prepare, including yoga, Pilates and other fitness events that we consider to be more soothing.

weight-bearing exercise

Wearing a weight-bearing vest while walking or jogging can help you burn 10% more calories. The weight-bearing vest is better than tying sandbags to your legs or lifting dumbbells in your hands. It is good for the bodybuilder to control the body's posture. For safety reasons, the weight of the weight should not exceed 20% of the body weight. For example, for a woman weighing 60 kilograms, the weight should not exceed 12 kilograms.

resistance exercise

Walking in the water during swimming increases body resistance. American sports psychology experts have given this exercise an interesting name, called "Surfing in the Mud". This method sounds easy to do, but after trying it, you will find that it takes more than usual fitness methods, because the resistance to the human body in water is 12 to 15 times that in the air. It allows the body to consume more calories.

Correct exercise time

In the evening, various physical indicators of a person reach their peak, such as heartbeat and blood pressure regulation, and the peak oxygen intake of the person also occurs in the evening. In addition, in the evening, it is the time when the body's hormones, enzymes and other adjustments are at their best. People's various feelings are like the peak period of sight, touch, and smell, so exercise is better for health. Morning exercise may lead to heart attacks. This view is a conclusion reached by American medical institutions after years of research.

Action is accurate and in place

The exercise process cannot be treated casually. Complete every step carefully and strictly to achieve maximum exercise effect in a limited time. Although you must do your best to ensure that each movement achieves the best effect it should achieve the best effect it should achieve.

Balancing whole-body exercise

When exercising, attention should be paid to the balance between the upper body and lower body in terms of calorie consumption. So if you don't want to spend more time on fitness, about 45 minutes of exercise is the most appropriate. Choose events that can be exercised to the whole body, such as swimming, rowing, skiing, dancing, full-body aerobics, etc.

to focus

When exercising, you should concentrate. If you exercise a certain part of your body, then your whole body's attention and feeling should also focus on this part, and the exercise effect will be better. For example, if you combine your movements and focus on the abdominal muscles, glutes and quadriceps muscles when performing leg exercises, it can promote the development and growth of these muscles and make you walk firmly and powerfully. (Editor in charge: Yang Miao

Intern Editor: Zhang Xiaoqi)