Shuttlecock drill consume how many calories
Shuttlecock drill consume how many calories, recently on the Internet with the shuttlecock drill, said that this movement is very effective in weight loss, an hour can burn a meal of calories, equivalent to my daily less eat a meal, which adhere to the slimming is not a handful of, then shuttlecock drill consume how many calories?
How many calories does the shuttlecock drill consume1
How many calories does the shuttlecock drill consume
Depending on the strength of the individual exercise. Online circulated fat burning shuttlecock drill a **** is divided into four movements, respectively: disk shuttlecock, knocking shuttlecock, abduction shuttlecock, wipe shuttlecock, we can according to their own athletic ability, choose to complete these movements in situ low and other difficulties, generally continue to jump gymnastics for an hour can burn 200-300 calories, equivalent to the calories of an hour of slow walking.
If the athletic ability is better, you can jump while the shuttlecock drill movements, this movement is relatively more intense, continuous jumping gymnastics an hour can burn 500-600 calories, equivalent to jogging an hour of calories.
How long can exercise to achieve the effect of weight loss
Insist on more than 30 minutes to achieve a good burning effect. For example, jumping aerobics, shuttlecock exercises such as fitness exercises, can promote the body fat decomposition, for reducing the body fat rate, enhance cardiorespiratory endurance, has a very big benefit, but the human body burns calories have sugar, fat, protein three major sources, and the human body fat is inert, it is difficult to be consumed, the consumption of energy from the sugar to begin with.
In the beginning of the exercise, the body will prioritize the consumption of glycogen in the body, which is often referred to as a class of carbohydrates, in the exercise adhere to 30 minutes after the body of glycogen most of the digested, at this time the proportion of fat consumption accounted for a relatively large proportion of continue to adhere to it is the peak of the fat-burning, so you want to play a role in the role of fat reduction in the exercise, the minimum should adhere to 30 minutes above. The most important thing to remember is that you should be able to keep going for at least 30 minutes before you can achieve a good burning effect.
Is shuttlecock exercise aerobic exercise
Aerobic exercise. Shuttlecock drill action is mainly thigh lifting, adductor, external rotation, internal rotation and bending the knee, lifting the leg at the same time and touching the foot or knee with the hand, there is no very difficult to learn the posture, obvious jumping and up and down of the center of gravity of the body, if the jumping is not very violent, no other high lightweight action, it belongs to the aerobic exercise below the moderate exercise mode.
But if the shuttlecock drill is based on the addition of some bobbie jumps, push-ups and other high-intensity exercise, it belongs to the whole body high-intensity intermittent exercise, not only can effectively lose weight, but also train the abdomen, hips, buttocks, legs and other parts of the muscle strength.
Shuttlecock drill will hurt the knees
According to the individual situation to decide.
1, if the middle-aged and elderly, usually less active, or after the activity of the knee will be pain in some of the knee pain patients, it is not recommended to do shuttlecock exercises, because when doing shuttlecock action, a leg kicking, the body weight will be pressed on the knee joint of the other leg, and kicking the downward explosive force and twisting driven by the rotational force of the knee will cause wear and tear, which will cause degenerative changes in the long term, and repeated kicking of the knee will not cause any damage. The repeated kicking of the leg will also easily damage the lateral collateral ligament of the knee joint.
2, but if there is no knee pain after jumping, you can continue, do not force to follow the practice.
Recommendations 1, choose the intensity that suits you, not only will not cause damage to the knee joint, but also improve the pressure in the joint cavity, promote the proliferation of articular cartilage and the secretion of joint synovial fluid, exercise the strength of the lower limbs, and increase the flexibility of the knee joint.
2, for shoulder, waist, hip, knee or ankle joints have problems in the elderly, it is best to consult a doctor first whether it is suitable to practice these movements.
Notes on shuttlecock exercises
1, hip, knee degenerative changes in the elderly, in the process of high-intensity exercise, prone to sports injuries, should not jump shuttlecock exercises.
2, ligament injury, synovial injury, or knee, ankle joints have aseptic inflammation of the people, high-intensity exercise may also lead to the occurrence of sports injuries, is not recommended to jump shuttlecock exercises.
3, congenital poor coordination of limbs, limbs like each other do not know each jump each, with the practice of the best to slow down the action, otherwise easy to sprain the knees, ankles, or hit the periphery of the object resulting in injury.
4, just did hemorrhoid surgery, pregnancy and other cases of people should not jump shuttlecock exercise, so as not to cause harm to their own health.
5, the past no sports habits of people do not force to follow the jump to complete the standard action, according to their own situation appropriate midway rest.
6, jump shuttlecock exercise before a good warm-up, to avoid sudden and intense exercise caused by muscle strain, knee ligament damage, cramps and other problems; if the hip joint flexibility is poor, you can add some open crotch training in the warm-up session.
How many calories does the shuttlecock drill consume2Follow the jumping shuttlecock drill all in place! Fat loss can be half the effort?
# Do not spend a penny to have Jay Chou with the same type of private tutoring #, # Benjamin fitness exercise appeared to be the phenomenon of human transmission #, dominated the list for many days. The shuttlecock drill taught by Mr. Liu Zhuhong, have you already followed the dance? In the past two days, I updated a set of dragon fist, at the same time, the "Liu Zhuhong boy and girl" also practiced on the ground.
Various parties of the boy and girl jumped, some can not keep up with the beat, some sweating, jumping so tired is not also want to make their own fat burning fat loss it! That's right, summer is coming, talk to the iron fans about the science of fat loss.
Only by understanding the science behind fat loss can you understand yourself more objectively. I've received many private messages in the background, and I've obviously worked hard on my exercise, so why can't I lose weight?
First of all, let's talk about a cruel fact, it is possible to lose calories in one exercise, but also a meal less than a few bites. First of all, I did not question the meaning of the shuttlecock drill with Mr. Liu Hongmao jump, moving is better than not moving.
Jitterbug is also full of a point of view, exercise does not reduce fat. Is it true or not?
We lose fat, let's say, we all want to burn, say, 100 calories in a particular exercise, and then repeat it a lot; but in reality, the calories burned in that exercise might not be more than 72 calories. This may still be a large number, and for some of the little ones, the number of calories consumed may be even less.
This is due to a "compensatory response to non-exercise energy expenditure, resulting in a decreasing rate of expenditure". In general terms, we burn fewer calories than we think we do, and the rate of calorie expenditure may be decreasing whether the exercise lasts a few minutes or a couple of hours.
If an exercise burns 100 calories per hour, then doing it for two hours won't burn you 200 calories, and the result could be far less.
How do we know how many calories are actually burned?
It's important to have the right mindset so that you don't follow the exercise while failing to achieve your goal. Scientists have been studying the relationship between exercise and calorie burning for a long time, and the idea didn't catch on until 2012, when it was published in a study on African hunter-gatherers.
Native African tribesmen spend hours a day walking, running, cutting bushes, climbing trees, and bending over to pick up food, but they burn about the same total number of calories a day as the average person burns in life, e.g., driving a car to get lunch, realizing they've ordered the wrong thing, and going back to get it again.
Another study, by Vincent Carlo and Lewis Halsey, combined metabolic data from multiple studies, aggregated by scientists from around the world, and identified the relevant parts of the study involving 1,754 men and women who drank "experimentally labeled water," a benchmark for metabolism research and the foundation for the experiment. This is a benchmark for metabolic research and sets the stage for experimentation.
The researchers compiled calorie measurements related to body composition, basal calorie expenditure, which is a measure of how many calories a person burns during exercise. Subtracting the base calorie expenditure from the total body calorie expenditure (calories burned by the brain from fitness exercise, normal walking, and even from fidgeting and fidgeting) gives us the final value we are looking for.
The final value is compared to a statistical model to determine exactly how many calories a person has burned as measured by exercise (e.g., resistance exercise, or aerobic exercise).
They found that people don't burn a lot of calories when they exercise, at least not as much as we think. As we told you at the beginning, the average calorie burned by most average people is only 72% of the estimated calorie burn from exercise.
This number is influenced by the exerciser's own weight, with heavier people getting fewer calories burned. That is, if you do shuttlecock exercises for a while, assuming you theoretically burned 200 calories, then in reality a heavier person might only burn about 100 calories.
This goes a long way to explaining the particularly strange phenomenon of overweight people running on treadmills for weeks on end and not losing fat.
What does the study above tell us?
The study above suggests that for people who exercise and are physically aware of their bodies, the calorie-burning effects of exercise aren't as impressive as we've been led to believe.
Mathematician Dr. Kevin Hall has done the same research, which also reveals the above' study. Hall found that people only lose half of what they expected to lose in the first year of starting the diet. He calculated that for most people, the true number of calories needed to burn a pound of fat is about 7,000, not 3,500 as traditionally stated.
Hall also found, incidentally, that people who have above-average exercise energy expenditure tend to have below-average basal energy expenditure.
So, based on the findings above, our bodies compensate, and the more active we are in exercise, the less percentage of calories our bodies burn instead. And this compensation can be achieved by reducing the number of calories burned by thermogenesis during non-exercise activities.
It all seems to be genetically determined. Some people may be born "weak compensators" for whom exercise may indeed be a valuable intervention for fat loss. On the other hand, people who are born "strong compensators", for whom the primary goal of exercise should be to obtain other benefits, not just fat loss.
At this point in the discussion, I'd like to summarize that the most important tool for fat loss should be caloric intake control, followed by a frenzy of exercise.
Putting aside the theory, what are the benefits of following the shuttlecock drill for the old iron who loves to exercise
First, exercise doesn't have to be only in the gym to be able to do it, and following the exercise can bring long term rewards in terms of toughness and adaptability to one's own movement.
When exercising, the heart rate will be between 130 and 150 beats per minute, then aerobic fat loss is up to scratch. And following shuttlecock drills makes boring exercise easy and increases the enjoyment of participating in fitness:
Introducing variability in exercise produces a more balanced adaptation of exercise. This means being able to move the body in different ways and patterns without serious injury.
If done effectively, the mental connection to the body's output is altered through a mechanism called "central conditioning". This type of exercise is done in a way that is inherently pleasurable and open, and also trains your brain to allow the body to work with this output without feeling stressed.
Instead of doing boring cardio at the gym, get out of the gym and find exercise in your living room where you can keep your heart rate in the right range without getting bored.
Getting your body moving in an irregular way within that heart rate range isn't boring.
Second, exercise is something that can be done with others.
Exercising alone at the gym, while not bad, is not always the best option. If you have a partner, ask your partner to do the exercise with you. There's nothing more "fun" than "suffering" together. Once you do this, exercise becomes less of a burden and more of a challenge: a challenge to overcome together.
In a group, exercise may be physically painful, but mentally it feels less burdensome. Or maybe it's because experiencing exercise with them produces dopamine and doesn't require overthinking. But the ****ing joy of enjoyment comes after completing a workout, and you have people to celebrate with.
Of course, exercising alone is essential, and if you can, call your muscle buddy or partner to jump or exercise with you, and you'll get more than the average person.
How many calories do shuttlecock exercises burn 3Reasonable weight loss methods
1, control your mouth
This is not to ask you to go on a diet, this is a gradual process. In the beginning, ensure that each meal to eat to eight points full, dinner do not eat calories too high food. Summer is coming, you can change the dinner to fruits and vegetables, such as cucumbers and tomatoes, is the best weight loss fruits and vegetables. Then dinner should be slowly do not eat, hungry, eat fruit, meat and starchy food to be banned, 10:00 after the ban on eating anything, including water.
2, move your legs
Do not need too strenuous exercise, starting from walking, after dinner to ensure that more than 30 minutes of walking time, the specific time can be decided according to their own specific circumstances. After familiarizing yourself with the rules of walking, you can jog for a while to increase fat consumption. The time is too short fat no way to burn, is not to achieve the effect of weight loss and slimming.
3, half an hour before going to bed
Before going to bed, lie flat on your back, lift your legs for the cycling action, do not give up because of muscle soreness, this action is very effective in slimming your legs, adhere to the two groups each night, each group of about 20 times, you can according to their own situation appropriate adjustment.
4, drink more water
Usually increase the intake of water, increase the body's metabolism, promote fat digestion. You can drink a glass of water half an hour before meals to increase satiety and suppress appetite.
5, adhere to
The beginning of the slimming effect will not be very obvious, do not give up because of this, to stick to it, after a period of time there will be changes. The specific time is based on personal physical quality decision.
6, the mind is very important
Some people have lost confidence because of multiple weight loss failures, such a mentality can not be, maintain a positive mindset, believe that they must be able to, a good mood, reasonable diet, appropriate exercise, the road to weight loss will certainly be successful.