Let you burn more fat exercise methods
Let you burn more fat exercise methods, today's life, many people in order to be healthy or to maintain the body shape, will adhere to the seat exercise, want to exercise has effect, the following is I share with you let you burn more fat exercise methods!
Let you burn more fat exercise method 11, 30 to 45 minutes
Usually, you carry out aerobic exercise, the target heart rate to remain at about 60% of the maximum heart rate for more than 30 minutes, the body fat will be mobilized to provide energy for the human body, the highest fat energy supply record up to the total amount consumed of 85%, into the best stage of weight loss.
Exercise more than 45 minutes later, fat consumption began to decrease. Therefore, experts recommend that aerobic exercise during weight loss should be low-intensity, time in 30 to 45 minutes.
Exercise intensity is too high, the proportion of fat consumption is correspondingly reduced. When close to the maximum intensity of exercise, the proportion of fat energy supply is only 15%.
2, interval exercises
will be broken down into exercise, 10 minutes of moderate intensity exercise, relaxation and rest for 30 minutes to an hour, when you slow down, the body still continues to be in a state of excitement, need to consume energy in order to return to the original state, continue to maintain a high fat burning rate. Because there are two "after-burns," the heart is able to move as much as it would during a full 30-minute workout, and burn more fat, pushing the metabolism to its limits.
3, fast and strong
Forging time is short, but the speed is very fast, so that the heart rate is fast to reach the standard, and maintain a period of time. The heart has enough time to rest after each contraction, which facilitates it to work better. At the same time, due to the regular contraction and relaxation of the muscles, the venous blood return is accelerated, supplying the heart itself with nutrients . The coronary arteries dilate, enabling the heart to receive more nutrients.
Self-test: For optimal results in a limited amount of time, the pace should be at least 10% faster than usual. Bring a heart rate monitor to ensure that the intensity is always maintained at 60-80% of your maximum heart rate.
4. Start a new press
Every four weeks, change the speed, resistance and incline of the machine. If you are fond of the treadmill, it is recommended to change the incline more often than the speed, because the pace decreases when the speed increases and large strides burn more calories.
It is also possible to constantly change the direction of the treadmill, such as running backwards, to reduce fatigue and maximize the effect of energy consumption.
Tips: When using the machine, try to use the handrails as little as possible to burn up to 10% more calories.
5. Weights
When walking on the treadmill, lift two slightly lighter dumbbells to fully move your biceps, press your shoulders, and stretch your triceps. Complement this with 3-pound dumbbells to increase your fat burning rate by 5-15%.
6. Circulate
Work on the eight strength machines one after the other without stopping. Focus on the glutes, lower back, and legs. These workouts require more oxygen consumption, which effectively increases heart rate and burns more calories.
7. Alternate up and down
To burn more calories, alternate between upper and lower body movements.
8. Take advantage of the best time period for burning fat
6:00-9:00am (get up early and go for a 30-minute jog, or walk 30 minutes to work. Don't exercise with too much intensity, or you'll be exhausted before the real day even starts.)
2:00-6:00pm (If you're going to the gym, pick this time period, the metabolism is accelerated, the same amount of exercise, each hour burns more calories)
6:00-9:00pm (30 minutes of aerobic exercise. Rest 1 hour after dinner to carry out, do not delay until just before bedtime, otherwise the state of excitement will affect the quality of your sleep.)
Let you burn more fat exercise method 21, keep 3-5 times a week exercise frequency
Fitness need to maintain the frequency of exercise, do not three days fish two days sun net, 3-5 times a week exercise can effectively improve the body's calorie consumption, strengthen the Physical fitness, promote the body to burn fat.
We can choose to be more interested in their own sports, such as swimming, aerobics, square dance and other sports, no sports hobbyists can choose to run, rope skipping or playing ball and other sports, each time not less than 1 hour exercise, the middle can be a short break of 10 minutes time.
When exercising, we can choose 2-3 sports to exercise, do not simply carry out a kind of exercise, diversified exercise can avoid the body into a bottleneck, improve the efficiency of fat burning.
Do not stop exercising immediately after successful weight loss, but need to maintain the exercise frequency of 2-3 times a week, to maintain the body's active metabolism, can reduce the chances of regaining weight.
2, join the push-ups and squatting training
Push-ups and squatting is the golden action of the body muscle groups, muscle enhancement can effectively enhance the body's basic metabolism. For every kilogram of muscle you add to your body, you can consume 30-60 calories more a day. After 30 years of age, the body muscle will be lost year by year, 10 years time will probably lose 7-8 pounds of muscle, calorie consumption will decline, people are also easy to get fat.
Weight loss fitness, adding push-ups, squats can enhance muscle lines, prevent muscle loss, every other day training, each time for 20 times * 5-6 groups, you can let you consume more calories every day, improve the efficiency of fat-burning, so that you can create a set of real easy to lean body, away from the trouble of fat.
3, chewing slowly, meals eat eight minutes full
Want to lose weight, you need to maintain a healthy diet, quit a variety of unhealthy junk food, such as common snacks, milk tea, these are high-calorie food, but also aggravate the body burden.
People who are losing weight need to eat three meals regularly, do not skip breakfast or skip dinner in order to lose weight, so that the body will break down the muscle due to starvation, and the body is easy to regain weight after resuming the diet.
Regular meals can keep the body regular digestion and operation of the memory, it is not easy to accumulate fat, you only need to eat more vegetables, eat less food, keep meals eat eight minutes full, is not easy to get fat.
Usually to keep chewing and eating slowly, a meal more than 20 minutes, do not swallow, so that the body can receive timely satiety signal, to avoid over-eating.
4, don't sit after meals, get up and move around for 30 minutes
People are fat on the fat belly, after meals is the golden time period of calorie accumulation, to avoid the formation of belly, we have to get up and walk or stand for 30 minutes after meals, which can help the digestion of food and prevent the appearance of belly.
30 minutes after meals can be a set of kneading training, to the navel as the center of the clockwise, counterclockwise kneading, each 5 minutes time, can promote defecation, so that the belly belly slowly back to flat.