The principle of fitness is actually very simple: resistance exercise is to increase muscles and shape a bodybuilding figure; Sweating is to expel excess fat and become slim. However, even these basic fitness methods sometimes confuse us. When, where and how to exercise will achieve the best results? With these questions, we specially visited many famous kinematics experts.

1. Indoor sports pk outdoor sports

Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Professor John from the Department of Sports Science at the University of Wisconsin said: "Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories." In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time. Of course, bad weather or too strong or too dim light is also potentially dangerous for people who exercise outdoors. In this case, experts suggest that exercise should be moved indoors and made up by fitness equipment. For example, we can simulate the state of mountain climbing on the treadmill, and we can achieve the effect by constantly changing the running angle.

Experts suggest that outdoor sports are better if conditions permit.

2. treadmill pk bike

Carol Espel, a coach from new york Fitness Club, said: "Generally speaking, equipment like treadmills will make exercisers burn more calories." In addition, a study by the University of Dublin also shows that within 18.5 minutes, moderate-intensity treadmill exercise can make you burn as many as 200 calories, followed by boating and cross-country skiing, and stationary bicycles (non-rotating bicycles) burn the lowest calories, and it takes 32 minutes to burn 200 calories.

But that doesn't mean that the treadmill is your only choice to go to the gym. Doing the same fitness exercise day after day can easily reach the bottleneck of fitness, so practitioners need to change the fitness items and methods frequently.

Experts suggest that treadmills should be used alternately with other equipment. 75% of the exercise time is on the treadmill, and the remaining 25% is spent on other equipment. Take exercising for four days a week as an example, you can use it on the treadmill for three days and practice other equipment on rest days.

3. Short-term high-intensity exercise pk long-term soft exercise

Len Kravitz, an associate professor in the Department of Physical Education at the University of New Mexico in the United States, pointed out that short-term high-intensity exercise is a kind of exercise with moderate rebound, but at the same time, the heat burned by short-term high-intensity exercise can reach 1.5 ~ 2 times that of long-term moderate exercise, and even after exercise, it can continue to burn 75 ~ 1.25 calories.

However, burning calories faster does not mean that fitness is more scientific and healthier. Excessive short-term high-intensity exercise may cause sports injuries. And 45 ~ 60 minutes of long-term exercise at a low level can help the human body produce more mitochondria, which are the driving force for cells to burn heat, so metabolism will naturally accelerate.

Expert advice: combine the two. If you do aerobic exercise for more than four days a week (including four days), I suggest you combine short-term high-intensity exercise with medium-low intensity long-term exercise once or twice.

4. Exercise pk in the morning and exercise at night.

Recently, American sports medicine conducted a survey on exercisers who used to exercise in the morning, afternoon and evening. The results show that within three months, 85% people who exercise in the morning find it difficult to keep fit, 50% people who exercise in the afternoon feel a little reluctant to exercise, and only 25% people who exercise at night find it a little difficult to keep fit. This is because the human body has the highest body temperature, the best flexibility and sensitivity, and the best muscle strength and cardiopulmonary function between 6 pm and 8 pm. Therefore, the effect of exercise at night is the most obvious, and the durability of fitness is the best. In addition, if you are used to outdoor sports, the air quality in the morning is not the best in a day. If I exercise near the main block, the dust and waste gas content in the air will reach the maximum in the morning, which is especially not suitable for me to exercise.

Expert advice: Obviously, the evening is the best exercise time, whether indoors or outdoors. (Qianlong Yi Shi)