① What is a 7-minute cycle exercise? That is to say, a set of high-intensity training movements is carried out within 7 minutes. The action time of each action is 30 seconds, rest 10 seconds, and then change to the next action, so it takes about 7 minutes to complete 12 actions. The American Sports Medicine Association recommends repeating physical exercises several times a day, with a limit of 30 minutes.
First, the amazing heat burning effect after exercise
This kind of exercise is short, but the effect is amazing. 7 minutes of cycling exercise can increase muscle mass and enzyme activity in muscles, so that people have more muscles to burn calories and improve the body's basal metabolic rate. The most surprising thing is that its fat burning time will last until after the exercise! At rest, your body is still helping you burn calories, and the constant intensity of continuous exercise, such as setting up a treadmill for 30 minutes, has the main effect of burning fat during running, but many studies have pointed out that engaging in 20 minutes of high-intensity interval training will consume more calories within 24 hours after the end. In other words, when you rest, your body is burning fat, because interval training makes your body reach its limit and needs more calories to restore its function.
Some exercises have afterburner effect (refers to the phenomenon that the body burns calories due to shortness of breath and high body temperature, that is, when you are resting, the body is still burning calories for you), but only high-intensity intermittent exercise burns more, which often makes people sweat. The effect of afterburner can last for 72 hours, that is, within 3 days after exercise, your heat is still burning. High-intensity interval training burns a lot of sugar and fat, and continuous training 15 weeks loses 4 kilograms more fat than aerobic exercise for 20 weeks. Because intermittent exercise not only has a warm "afterburner", but also promotes the secretion of adrenaline and growth hormone that burn fat, oxidizes fat and muscle cells have a higher ability to burn fat.
Doing this kind of cyclic training more can increase muscle mass, make the body compact and avoid muscle loss with age. At the same time, it can also exercise to almost all muscle groups in the whole body reasonably, and it can achieve better fat burning effect than ordinary aerobic exercise for one hour.
B, there are no restrictions on the venue.
"It rains every day. How can I go out for a run? " Although exercise has many benefits, we always have various reasons not to exercise. However, if you have 7 minutes of exercise, it is not a problem. This kind of exercise overcomes the space limitation, lack of time and other factors, and can exercise without going out. Rooms, classrooms and offices are gyms.
C, make full use of debris time
"I came home too late from work and didn't have time to exercise" and "I'm so busy every day" are all excuses for lack of time, but as long as you cycle for 7 minutes, you can use your usual fragmented time to solve it without delaying you from doing other things.