Many people have started to expand the party and are looking for various fitness programs. In fact, fitness is very simple, but it is no different from science. It is based on a rigorous set of theories and has been verified by practical experience. Do you think the scheme made without knowing yourself or the scheme applied online will suit you?

In the process of reducing fat, the training should be comprehensive and targeted.

Comprehensive refers to the way of reducing fat by combining aerobic and anaerobic training, which exercises the body in an all-round way and achieves a certain amount of exercise and intensity, so as to improve the metabolic level, promote fat burning and achieve the purpose of reducing fat without losing muscle.

Training method: Combination of aerobic and anaerobic training.

Aerobic training mode: The best way is to combine high intensity with low intensity. For example, after the anaerobic strength is over, run for 20-30 minutes at a variable speed combined with fast jogging, or practice riding an exercise bike by increasing or decreasing resistance and changing speed. In addition, you can also do 45 minutes of aerobic training alone every week, and don't exceed 1 hour, otherwise you will lose muscle. After aerobic training, you can do abdominal muscle training.

Aerobic exercise: refers to the exercise in which a person's heart rate is between 60% and 80% of the body's maximum heart rate and he can freely take oxygen for at least 20 minutes.

Features: low intensity, long time, uninterrupted and rhythmic. Is the best way to lose weight.

Aerobic exercise: low-intensity, long-term aerobic metabolic endurance events, such as brisk walking, jogging, swimming, climbing stairs, cycling, skating, skipping rope, aerobic exercise, etc., can be repeated for more than 20 minutes and keep the heart rate at a certain level.

The average person jogging for one minute consumes about 15 kcal (the greater the weight, the more calories he consumes), while the fat of one kilogram is 3500 kcal. If you jog for 30 minutes every day without changing your diet, you can lose weight 1 kg a week.

Of course, this is only a theoretical calculation. Actually, I will eat a little after exercise. The speed recommended by experts is one and a half kilograms, and the weight lost should not rebound.

It is also a reasonable heart rate to maintain a moderate intensity (60~70% of the maximum heart rate) for friends who lose weight through aerobic training. Proper aerobic exercise can improve health, increase lung function, improve heart function, control hypertension, lose weight, improve mental state, increase bone density and prevent osteoporosis.