How to reduce fat, many people want to know, then what should be done? Today, Xiaobian recommends a fast and healthy method of reducing fat.
Daily energy intake< 消耗的能量时, 我们知道, 离瘦子也就不远了. 但很多要说了: 道理我都懂! 但怎么才能减肥, 怎样的减肥方法最好? 嗯, 最好还能一次性将减脂效果翻倍那种!
HIIT, high intensity intermittent exercise.
HIIT training takes less time, not only improves the level of fat burning during exercise, but also enhances calorie consumption after exercise, allowing fat to burn continuously within 24 hours. The fat loss rate is much higher than that of low-intensity constant-speed aerobic exercise ( LISS) and fasting aerobic exercise (FC). Studies have shown that HIIT can increase mitochondrial synthesis rate, promote fat burning, and inhibit fat growth.
Here to explain, HIIT is a training method, not just a few training exercises, as long as the training method of high intensity, short interval (the rest time between groups is generally less than 20s), squat, push-ups, open These freehand training activities, such as jumping and jumping, are good choices. Any combination of actions can be HIIT.
rope skipping
15 minutes a day is enough, after five days, I feel fat burning! One month is steady 1 kilogram. 'Very effective!' There are many sayings, skipping (aerobic exercise) is very useful for burning fat.
Riding
Compared to running, riding is more fun. If you use the human body as the engine, then riding is the fastest speed you can achieve! The average speed of high-intensity riding: 30-50km/h. You can't really get it when you're running. The fat-reducing effect is of course leveraged!
Swim
Swimming is a good way to lose weight. It is also a good systemic exercise, and it is very effective for improving cardiopulmonary function. However, many people do not swim very much, so they can be used in the swimming pool instead of walking. This is very effective in improving heart rate. Good. But friends who can swim also pay attention to swimming to lose weight, not swimming competition, do not pursue speed, reach the heart rate requirements, and must also pay attention to adequate oxygen uptake.
What are the benefits of aerobic exercise for weight loss?
When exercising, the muscles in the body need more oxygen, the blood circulation in the body is intensified, and the breathing is also intensified. If the muscles continue to contract for a long time, the waste in the muscles will be transported away by the supplied oxygen. In aerobic exercise, the accumulated sugar in the body will be oxidized by oxygen, which can be effectively consumed, and the body's fat will also burn faster, which also promotes cardiopulmonary function. Mood, is the main exercise mode of fitness and the best way to lose weight.
There are a lot of aerobics, we can choose to be more interested, and our common aerobics are walking, sprinting, jogging, swimming, aerobics, cycling, skating, skipping, basketball, football, etc. Very good weight loss, and sports equipment and methods are relatively simple, MM may wish to choose a suitable aerobic exercise, exercise, slimming and killing two birds.
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