2, fitness is to shape the muscle lines of your abdomen. If you have fat, you must do aerobic exercise to burn fat first, and then start shaping. Many people think that fitness can eliminate abdominal fat, such as fat, which is a wrong idea. Without burning fat, no amount of training is in vain.
It should be noted that if you want to get a better figure through exercise, exercise must last for more than half an hour. Because at the beginning of exercise, the body burns muscles instead of fat.
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1, swimming, brisk walking, jogging, cycling and other aerobic exercises can exercise the heart. Aerobic exercise has many advantages: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.
2. The American College of Sports Medicine suggests that to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate after exercise to make it reach 60-90% of the maximum heart rate.
If you want to lose weight through aerobic exercise, you can choose low to moderate intensity exercise and extend the exercise time, which will burn more calories. Exercise 3-5 times a week for 20-60 minutes each time.
3. In order to exercise muscles, you can do repetitive stretching and bending exercises such as weightlifting and gymnastics. Muscle exercise can burn calories, increase bone density, reduce the chance of injury, especially joints, and prevent osteoporosis.
Before you start lifting weights, test whether you can lift more than one thing eight times in a row from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%.
4. Pay attention to 8- 12 times every exercise, so as to reach 70-80% of the maximum endurance of muscles, and the exercise effect is good. Exercise two or three times a week, but don't exercise the same muscle group for two consecutive days, which will give your muscles enough time to recover.