How to practice anaerobic exercise?

Key points of anaerobic exercise arrangement:

(1) One large muscle group+one small muscle group at a time.

Large muscle groups: back/chest/hips and leg small muscle groups: abdomen/shoulders/arms.

(2) The suggested training time for anaerobic exercise is 15-30 minutes.

(3) Anaerobic exercise can choose strength training or shaping exercise.

Recommended for shaping exercise: thin thighs

Legs are thin, waist and abdomen are thin, shoulders are thin, arms are thin, and strength training recommendations: girls' small dumbbells look at the shape, chest strengthens the back, girls' small dumbbells shape, back strengthens the shoulders, girls' small dumbbells shape, shoulders strengthen the abdomen, and abdominal muscle ripper advanced version.

Key points of aerobic exercise arrangement:

(1) Choose a variety of aerobic exercises to cross-practice. Sticking to an aerobic exercise for a long time is easy for the body to adapt to this exercise, which leads to the faster arrival of the fat-reducing platform period.

(2) The recommended aerobic exercise time is 30-45 minutes. Excessive aerobic exercise will make the body lose a lot of muscles, but it will reduce metabolism and is not conducive to fat loss.

3) Give priority to HIIT high-intensity interval training.

HIIT training not only has high fat burning efficiency, but also has the characteristics of continuous fat burning, that is, when you stop exercising, your body will still be in a state of fat burning. Aerobic exercise recommendation: 45 minutes of running, 35 minutes of aerobic exploration, 30 minutes of skipping rope and 20 minutes of HIIT training.

How to eat before and after exercise?

Before exercise: moderate amount of low GI carbohydrates+small amount of protein carbohydrates: whole wheat bread/oatmeal/purple potato/sweet potato/corn protein: eggs/milk/sugar-free soybean milk. Example A: Two pieces of whole wheat bread+an egg. Example b: 40g sugar-free oatmeal+a glass of milk. After exercise: moderate amount of fast carbohydrates+a lot of protein and fiber.

Carbohydrate optional: rice/banana/whole wheat bread protein optional: chicken breast/beef/fish/shrimp/egg white dietary fiber optional: broccoli/celery/cabbage/cucumber/tomato all kinds of green leafy vegetables/Example A: a fist of rice+100g beef fried broccoli Example B: a banana+three egg whites during exercise: keep drinking water, every once in a while.