Anaerobic+aerobic: Fat consumption is more efficient. When the amount of exercise is not large, the energy supply of the body mainly comes from aerobic metabolism of carbohydrates. When we are engaged in strenuous exercise such as weightlifting, 1-meter sprint, wrestling, etc., at this moment, the body needs a lot of energy. In the process, the carbohydrates stored in the muscles are decomposed, and then anaerobic exercise is transformed into aerobic exercise, and the fat in the body will begin to be consumed. Compared with anaerobic exercise, aerobic exercise consumes more fat. Therefore, we can use anaerobic exercise combined with aerobic exercise to consume carbohydrates first and then fat, so that the weight loss effect can be doubled with half the effort. ?
the whole body is combined with parts: optimize lines and shape effectively. Some people only want to lose weight in a certain part of their body, such as their stomachs and legs. People often think that the effect of weight loss must be very good with the right medicine, so they only exercise for obese parts. In fact, the human body's heat consumption is systemic, and it is not like some people think that doing abdominal exercise only consumes abdominal heat and reduces abdominal fat. However, the most significant role of local exercise in individual parts is to optimize muscle lines through muscle exercise and achieve good shaping effect. Therefore, whole-body exercise combined with local exercise is an effective way to lose weight and shape. ?
do outdoor sports: burn 3%-5% more calories
the study found that outdoor running can consume 3%-5% more calories than exercising on the treadmill. Outdoor, relatively rugged roads will produce greater friction; However, the natural wind will bring greater resistance to the movement process; In addition, the change of uphill and downhill also enables outdoor sports to constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. In addition, fresh air and changing scenery can make fitness more interesting. ?
Extend the exercise time: Improve the oxygen transport capacity. Any exercise will consume calories, but not necessarily fat. To achieve the effect of losing weight, you need at least 12 minutes of exercise (excluding warm-up exercise). Therefore, you need to take time to achieve the training effect during exercise, so as to improve your body's oxygen transport capacity and produce more fat-burning enzymes, such as lipase, which can help you burn more calories during exercise. And when the oxygen transport ability is improved, you will feel more energetic when you do other things. Grasp the exercise time: It is more reasonable to lose weight. According to the exercise intensity, light exercise such as walking, walking, square dancing and Tai Ji Chuan can be carried out for half an hour to one hour after meals. Moderate exercise such as jogging, weight-loss exercises and cycling can be carried out one to two hours after meals. High-intensity sports such as long-distance running, skipping rope, playing football and basketball should be carried out two to three hours after meals. According to this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime.