Many people are determined to lose weight and start crazy sports. In fact, sometimes mastering some tips will make your exercise better. The following five sports fat burning tips can make you fat burning more efficient.
1. Muscle strength training + aerobic exercise to lose weight
Muscle strength training (often referred to as anaerobic exercise) is usually done by doing some weight lifting and training muscles with weight training. Unlike traditional understanding that anaerobic exercise is not different from weight loss, more and more scientific research has found that it can be combined with exercise. A certain amount of muscle strength training, the effect of weight loss will be better.
It is recommended that each exercise, after full warm-up, you can first do 15-20 minutes of muscle strength training, and then do more than 20 minutes of aerobic exercise. During muscle strength training, stored carbohydrates in muscles are broken down It is lost, because the body needs to supply energy to the body by consuming carbohydrates. Once the stored carbohydrates in the body are decomposed, the body fat will start to be consumed. Compared to anaerobic exercise, aerobic exercise consumes fat better. Before doing aerobic exercise, you can consume carbohydrates through anaerobic exercise and then consume adipose through aerobic exercise. In this way, the effect of weight loss can be more effectively.
2. Whole body movement combined with local exercise
Some people are only partially obese, such as thick legs, abdominal fat. People often think that the effect of prescription drugs will be very good to lose weight, so they only focus on the fat part of the exercise. In fact, to quickly lose weight, only to a certain part Exercise is very inadequate. Some targeted exercises are mostly muscle strength training. The ability to burn fat is not strong. It is necessary to cooperate with the whole body of aerobic exercise, such as running and jumping to lose weight. Swimming can achieve the effect of local weight loss.
3. Outdoor running is more effective than treadmill
The study found that walking or running outdoors is 10% more calories than running on a treadmill. In the outdoors, more friction is generated on the relatively undulating roads; the physical environment is affected by natural winds. Greater resistance; In addition, changes in uphill and downhill slopes make it possible for outdoor sports to constantly change their rhythm. Therefore, whether running, cycling or roller skating, practitioners will be more resistant to outdoor sports and the body needs more. Consumes more calories. Compared to running on a treadmill, outdoor running can consume 3% to 5% more calories. In addition, fresh air and changing scenery can make fitness more fun and also help practitioners stick more Long time.
4. Single exercise for at least 12 minutes
It is generally recommended that normal people exercise for a full week is 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise. If you want to lose weight, exercise time needs to be increased to twice this. If you don't have time for a long time exercise, You can split it into multiple sessions. Any exercise will consume calories, but to truly achieve weight loss, you need at least 12 minutes of exercise (not warm-up exercises). Take time to build a training effect, and thus Improve your body's ability to transport oxygen and produce more fat-burning enzymes, such as lipase, so you can burn more calories during exercise and be more energetic when doing other things.
5. Grasp the time of exercise
The study found that mild exercise is most reasonable one hour after a meal; moderate exercise should be scheduled for two hours after a meal; high intensity exercise can be performed three hours after a meal. According to this, several optimal exercise periods can be introduced. : 3 hrs after breakfast until lunch; 3 hrs after lunch until dinner; 3 hrs before bedtime after dinner (normal dinner time is 5-6 pm).
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