As we all know, the effect of weight loss exercise can not be seen in a short period of time. Even with this psychological preparation, it is still very easy for the early part of the exercise program to lack of motivation due to lack of obvious effect. Please be sure to remember that exercise is fair. Things, how much you will get how much, as long as the surprise changes may be on the next day.Although there is no easy shortcut in the sport, but finding ways to do details on the details is still able to enhance the rate of movement, so that the body fat burning More fully.These seven can enhance the small details of the fat burning effect, you have done during exercise?
Details to enhance the speed of movement 1:
Sports fat burning effect better
Say that exercise is the most regimen during the evening, but stand in the perspective of weight loss, fat burning effect of the afternoon exercise better, this is because the morning exercise can enhance the metabolic rate of the day. In general, the consumption of 300 calories can let you The body metabolism consumes 100-200 calories more than usual, which is a light weight exercise that consumes a small amount of calories and is very helpful to improve body metabolism.
Going fast, climbing stairs - it is not difficult to exercise before noon
There may be a lot of office workers to say, work day busy feet do not stick to, how can there be time for pre-exercise, but please remember, fast-paced life want to achieve weight loss goals must take full advantage of various details. No time for morning exercise, go fast working hours, climbing stairs always have time.Only 20 minutes in advance to go out, get off the bus one or two stops ahead of the way, give up the elevator to choose the stairs, let yourself move to make it easier to lose weight now the same The amount of exercise in the morning walk more than double the effect of walking at night, this reason can not make your morning move it?
Details to enhance the movement rate 2:
Weight-bearing, sculpting shoes make quick walk MAX
Fast walking exercise is not easy on the field requirements, calories significantly.If you want to consume more calories in the same time and intensity can also use the weight, wear shoes to improve efficiency.
① moderate weight to enhance the strength of brisk walking
It is not the same calories burned by people of different weights for the same intensity of exercise, and based on this principle, it can consume more calories when briskly moving, for example, if a person weighing 50 kilos carries a 5 kg bag Package, the calories consumed will increase about 10%. Usually work on the need to bring a computer, a large number of data workers quickly hurriedly use this trick together.
● best choice of shoulder bag, to ensure uniform weight.
● weight limit does not exceed 10% of body weight, according to their ability is the key, do not blindly pursue the weight so that they feel tired.
② shoes to increase strength to go fast
Since you have chosen to go exercise Cellulite, do not let their feet hurt on the sandals or high heels do not exercise.Heels or sandals not only in the fast walking on the foot wear, but also make you unconsciously use the wrong walking posture , Eventually exercise uneven muscle, but cause local thick, and a pair of good sports shoes can provide help is not the business to create the concept of propaganda.Number of studies have confirmed that the choice of fitting foot, breathable shock-absorbing shoes Allows you to exercise more freely.
In the quick walk to put on the professional sports shoes, can reduce the strain of exercise, their structure and materials allow the body to move more light walking stability, helping us to grasp the correct center of gravity and improve comfort when we can feel from the movement Happy, sports long-term persistence.In addition, brisk walking to pay attention to:
● Warm-up action can not be saved. Put on the shoes, the first 3-5 minutes walk slowly, preheat the joints, muscles, and then walk at normal speed.
● When walking, pay attention to the stability of the walking posture and the angle of the joint. Do not jump or run and avoid the burden on the ankle, knee joint and hip joint.
● less exercise, muscle endurance, poor softness to step by step, from the daily walk 20-30 minutes, slowly increasing to 60-90 minutes.
Details to enhance the movement rate 3:
More than 20 minutes your exercise makes sense
Aerobic exercise can mobilize the muscles of the body is the most effective fat burning exercise. Exercise time is not sufficient enough to want to lose weight, certainly preferred aerobic exercise. In aerobic exercise, sustained about 20 minutes, the body will start Therefore, since we are determined to thin this time, burning fat to do the right place. Commute to and from get off work, at home cleaning, shopping, every time you move as far as possible to 20 minutes as a minimum standard.
Details to enhance the movement rate 4:
Warm up to enhance the state of fat burning
Fat consumption requires a process, the body slightly sweating fever, fat has just entered the combustion state .To make sports fuel fat more efficient, warm-up action absolutely not less, the general preheat the body takes 15-20 minutes. Think hard Suffering a 30-minute bike ride, the first 20 minutes of fat are not burned to, is not a bit depressed, therefore, before the real exercise, to do some lower-cost warm-up action, to follow-up fat burning campaign to retain more Physical strength, improve fuel efficiency.
Details to enhance the movement rate of 5:
Eat right before and after exercise
Different weight-loss programs to eat before and after exercise, how to eat are not the same, people confused .In fact, diet before and after the exercise can not be across the board, is a detailed analysis of the specific circumstances of the delicate things.
① before exercise
Unhealthy hungry exercise. Slight hunger has little effect on exercise, but in the case of heavy hunger, reluctantly exercise little significance, because of the lack of carbohydrates, fat can not be completely burned. At this time, you can eat some Strong feeling of fullness of food, such as 2, 3 whole wheat bread, 2, 3 grains toast, half bowl of porridge and so on.
② after exercise
Choose according to exercise intensity eating.
● low-intensity exercise before going to bed consume less, from the sleep time is also close, this time should not eat. If there is a sense of hunger can be added to the amount of pure water.
● After high-intensity exercise to grasp the eating time.High-intensity exercise after the body's strong demand for calories, when intake of calories will be stored in the muscle priority, this demand will last 2 hours.Therefore, high-intensity exercise After 30 minutes -2 hours is called the prime time of the muscle, this time for the replacement of high-quality protein and carbohydrates. At this time to eat heavy weight, about 300 calories, calories into the daily total diet. Digestion time, the best meal after exercise 3 hours before going to bed to complete, before dinner high-intensity exercise is a better choice.
Details to enhance the movement rate 6:
Swinging the upper arm when running doubled
Right arm posture:
Elbow bend about 90 degrees, arm swing amplitude should be 15 to 20 cm behind the hips, forward to the height of the chest.
Fitness trainers often advise us to swing the upper arm a lot while running, but many people find it subconsciously swinging. The upper arm looks funny. It's not clear what the specific effect of this action is, so running often neglects the standard of arm movements. In fact, every detail of scientific fitness moves makes sense: the standard swing arm exercises can exercise to the whole body, burning more calories in the same physical exertion.
Details to enhance the movement rate 7:
Breathe with your nose to improve endurance
In many cases, we are unable to maintain our original strength due to lack of stamina, and learning to breathe correctly and continuously will keep you in motion for a longer period of time because of the gradual increase of your physique, because it is easy to get up when your heart reaches a certain rate Not breath, resulting in increased physical fatigue. In fact, this distance from our real sports there is still a critical point .If the nose to complete the expiratory and inhalation movements, can help stabilize the heart rate, thereby enhancing physical endurance, effectively extending 15-20 minutes of exercise time.
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