The method of "anaerobic interval fitness" is the most effective way to reduce fat, and jogging with 12 minutes anaerobic interval fitness for more than 60 minutes can reduce fat. "Anaerobic interval fitness" 2-3 times a week+strength training+balanced diet = being in good shape within 2 months is also the best.
Fitness program. Save money and time. You can practice at home instead of going to the gym. This is the most effective and reasonable way to save time and money. Check, there are also specific articles and explanations.
The basic principle of "anaerobic interval fitness" is that anaerobic interval fitness can improve your aerobic and anaerobic capacity, accelerate your own metabolic rate, and make you continue to burn fat at a high speed after exercise, while ordinary aerobic exercise only lasts 1 hour when jogging.
Burning fat, the first 30 minutes are only consuming the energy provided by sugar, but not burning fat, that is, only about 30 minutes to burn fat (if jogging 1 hour). And "anaerobic interval fitness" is 12 to 48 hours after your exercise.
Internally (depending on how hard you work during exercise), your body is still doing anaerobic exercise, that is, burning fat at high speed, so its fat reduction effect is better than aerobic exercise. And time-saving, just 12 minutes, you can get it at home, saving time, money and efficiency. Let others into the gym.
Sweating on the treadmill 1 hour, your 12 minutes are more effective than them.
The specific physiological principle of "anaerobic interval fitness" is as follows:
People have two fat burners. The first is the metabolic system.
During exercise, the heartbeat is accelerated, the circulatory system is accelerated, the metabolic system is accelerated, and the fat burner (metabolic system) runs faster, so the fat burning is also accelerated. If you can constantly improve your metabolic system, not only during exercise, but also during exercise.
If your metabolic system is running at a high speed when you don't exercise, you will burn fat 24 hours a day faster and more effectively than others.
Therefore, the key to reducing fat is to improve the function of metabolic system.
For example, your metabolic system is like the engine of riding a bicycle. Your fat is gasoline. When you drive, the car burns gasoline. When you stop to turn off the engine, the car won't burn gasoline. If you stop to run the engine without turning it off,
Although your car won't move, your engine will continue to burn gasoline.
Nike blazer, a man's second fat: muscle.
Everyone has muscles, and muscles will burn fat automatically and slowly all the time. For every 5 kg of muscle, even if you don't exercise, you will burn 15000 calories a month, which is about 2 kg of fat. In other words, if you have more muscles than others.
You will automatically keep burning more fat than others.
So the second key to reducing fat: increasing muscle (this is better than the metabolic system to reduce fat)
This training time is very short, only 12 minutes (if you are already a fitness professional, you can increase it to 18 minutes or even 22 minutes, that is, exercise for 50 seconds, rest for 10 seconds, and repeat 18 times). The reason is because you have to try your best.
It is impossible for you to keep this kind of high-intensity exercise for a long time. If you still have strength after doing "anaerobic interval fitness", say you didn't work hard just now. Of course, everyone has their limits, but if you try your best,
After the anaerobic interval fitness, you should be completely exhausted. You are the only one who can feel the limits of your body and the only one who can control the intensity of exercise. The result of "anaerobic interval fitness" depends entirely on your own efforts and what you are doing.
How to drive or force yourself to do actions in 12 minutes (or 18 minutes)? If you put physical comfort before exercise intensity, you won't get the results you want.
"Anaerobic interval fitness" is to use your own weight to effectively reduce fat and gain muscle, so that your metabolic system will still run at a high speed within 24 to 48 hours after training, which means that the time for burning fat will be prolonged. The higher the intensity of exercise, the more fat you burn.
The more. "anaerobic interval fitness" will also enhance your cardiovascular system function.
Beginners can get started in 4 or 8 minutes. If you don't believe me, you can check it yourself.