There are eight common fitness shaping methods. Fitness can promote the body's metabolism. Exercise is an important way for us to maintain our body function. We should arrange our exercise time reasonably. There are also many ways to exercise. If you know eight fitness and shaping methods, take action quickly!
Eight common fitness shaping methods 1 when, where and how to achieve the best results?
With these questions, we specially visited many famous kinematics experts. In the next "Uncovering Fitness Cheats", let's listen to the experts' special suggestions.
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
CarolEspel, a coach from new york Fitness Club, said: "Generally speaking, equipment like treadmills will make practitioners 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
LenKravitz, an associate professor in the Department of Physical Education at the University of New Mexico, pointed out that short-term high-intensity exercise is a moderately rebounding exercise mode, but in 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 in the morning pk 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.
Eight common fitness shaping methods 2 1, yoga.
Yoga includes many postures. Different postures exercise all parts of the body, increase the body's heat consumption, not only reduce subcutaneous fat, but also massage all glands of the body, activate gland functions, and benefit all organs of the body. The digestion, absorption and excretion functions of the body are normal, and the weight is gradually reduced.
Step 2 jump rope
Do you remember the last time you jumped rope? Maybe it was in elementary school. In fact, skipping rope is a simple and healthy exercise, not just a child's toy. In the same time, skipping consumes more calories than other sports! And there is no space restriction, so you can exercise at any time.
3. Crouching
Squat exercises the muscles of thighs and buttocks, and also causes great stimulation to the heart, which has obvious effect on improving heart function and adaptability. For sedentary office workers, squatting can effectively prevent various diseases. If you want to increase the intensity of exercise, it is recommended to try the way of squatting with jumping, or lift dumbbells to squat.
Step 4 ride a bike
Bicycle is a very common and convenient means of transportation in China, and recent research shows that cycling, like running and swimming, is the most endurance exercise that can improve people's cardiopulmonary function. In addition, it also has the effect of shaping beautiful legs!
5. lunge and squat
Feel that your legs are not slender enough and attractive enough? Let's try lunge squat! It is recommended that you do 3 groups every day, each group 10 lunges, to achieve the best plastic effect.
Step 6 swim
Swimming is a highly recommended sport. When swimming, all muscles in the whole body can be stretched, which makes blood circulation smoother, lowers blood pressure and enhances cardiopulmonary function, which is quite helpful for maintaining good health. In addition, swimming can consume too much fat in the body, which is a healthy exercise that is both healthy and slimming.
Step 7 run
Persisting in running has many advantages: reducing the risk of heart disease; Reduce blood pressure, reduce fat accumulation and maintain weight; Improve muscle mass and prevent osteoporosis; Relieve daily fatigue, relieve back pain and ensure a good sleep; Keep in good shape and improve body image; Relieve stress and anxiety, cultivate an optimistic and peaceful attitude and so on.
8. Push-ups
Many women don't like to do push-ups, because they think it is too difficult, but if they stick to it, it will be very plastic to the body! Research shows that proper practice of push-ups by women can not only enlarge and tighten breasts, but also shape better curves of shoulders, back and arms. Moreover, push-ups also help girls consume more calories, thus achieving the role of physical fitness.