Five secrets of getting twice the result with half the effort
1. relaxed
If you master the strong and weak rhythm in half an hour, you can get twice the result with half the effort, that is, add a gentle recovery time during the high-intensity interval. It's also half an hour of aerobic exercise. This kind of exercise with strong rhythm consumes twice as much heat as that with steady rhythm. The heat consumption of smooth motion on the elliptical machine is 1222 Joules, and the heat consumption of strong and weak rhythmic motion is 2444 Joules.
2. Push hard with one leg when riding a bike.
When you are on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.
The heat consumption for 30 minutes on the scooter is 950 joules, and the heat consumption for 30 minutes after one leg is forcibly intermittent is 1 138 joules.
3. Divide the movement time
Divide the normal movement into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. When the exercise time is shortened, you can try to increase the intensity, which can increase the heat consumption at the same distance. Run 1 time per day (40 seconds and 30 minutes/100 meters): 1356 joules, run twice a day (30 seconds 15 minutes/100 meters): 1528.
Walking with load
The weight-bearing vest can carry about 36 kilograms at most. These are very heavy and can be put directly in the vest pocket. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand.
Running for 30 minutes consumes 883 joules, wearing a weight vest for 30 minutes consumes 97 1 joule, and walking with a long pole for 30 minutes consumes 1059 joules.
Pay attention to posture
When you are on the treadmill, elliptical machine or treadmill, let your arm swing naturally, or put your hand gently on the handle of the equipment, so that you can burn more calories. Exercise on the treadmill and lean against the armrest.
Remember when you worked out at six o'clock.
1. Walking together or listening to music
If you are walking, try to explore different routes as much as possible and find ways to improve your interest in walking. Playing your favorite music on the walkman, or walking with a friend who you like and are equally enthusiastic about this sport will make this sport work miracles. If this goes on for a long time, it must be pleasant.
Second, run for honor.
Music or companions also help jogging. When you gradually increase the distance, you can try to take part in many friendly matches on Saturday morning. If you win the competition in your age group, you can get some small prizes and T-shirts.
Third, the secret of exercise success
No matter what exercise you choose, try to exercise at the same time every day. Otherwise, other things will become the main thing, and practice will be forgotten. Some people like to get up earlier than usual, finish the exercise first, and then start the day. Others use lunch time to exercise and eat only a small amount of lunch (for example, yogurt and fruit). So they can concentrate on working efficiently all afternoon, while those colleagues who eat too much are fighting drowsiness. Others prefer to wait until the end of the day's work and use exercise to relax the stress of the day. Whenever you choose to exercise, you should be consistent, so that you won't hesitate. In my opinion, this is the secret of the success of aerobic exercise.
Fourth, equipped with the best equipment.
As far as equipment is concerned, this is an aspect of your life that needs to be kind to yourself. Buy the best walking clothes or running shoes possible. When shopping, you should follow the advice of the salesman. To swim, you need a good pair of goggles and maybe a rubber swimming cap. Besides, unless you have a private swimming pool, don't forget to prepare a bathing suit.
5. Start slowly,
If you start exercising by walking or jogging, you can use your target heart rate to guide you. No matter what exercise you do, it is extremely important to start slowly and gradually increase the intensity of exercise. The most harmful thing is that you practice too hard at first, and you run out of energy before you get into the exercise habit.
Six, how to deal with bad weather
If you are doing walking training, but your place is unsafe, or you don't like bad weather (hot or cold), you can drive to the airport (or shopping mall) in your city and walk indoors.
Attention should be paid to summer sports.
Summer is the season with the strongest sunshine in a year, so it is very necessary to avoid direct sunlight, so it is best to choose indoor sports venues, such as table tennis, indoor badminton and swimming. If you want to do outdoor sports, you'd better choose dusk or early morning.
Excessive sweating and salt loss in summer can easily reduce the osmotic pressure of cells, leading to sodium metabolism disorder and muscle spasm. Therefore, before summer exercise, you should drink water 10- 15 minutes, about 450 ml to 600 ml. Drink 10- 15 minutes of water during exercise. Even if you are not thirsty, don't drink too sweet drinks. You should also replenish water in time after exercise, but don't drink too much at once, and "drink less many times"
Exercise in summer consumes a lot of physical strength, so exercise should follow the principle of "warm-up-exercise-ending". Start with a small amount of exercise, and then gradually increase the amount of exercise after the muscle activities of various parts of the body begin. After the exercise, do some relaxation and adjustment activities, such as walking slowly, rubbing your legs and taking a few deep breaths.
In summer sports, cotton is the best clothing. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat. The environment for summer sports is a place with fresh air, such as rivers and lakes, parks and courtyards.
Attention should be paid to "four taboos" in sports.
Don't do warm-up exercises.
Doing some simple physical exercises in front of you is safe and effective. Because in cold winter, the elasticity and ductility of muscles and ligaments are obviously reduced because of cold, and the flexibility of whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally.
Second, avoid exercising in foggy days.
Fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and protozoa. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing symptoms such as chest tightness and dyspnea, and in severe cases, it will cause rhinitis, pneumonia, tracheitis and conjunctivitis.
Third, don't breathe through your mouth.
Whether you are exercising or at ordinary times, you should get into the habit of breathing through your nose. Because there is a lot of hair in the nostrils, it can filter the air and protect the trachea and lungs from dust and germs.
Four bogey do not pay attention to keep warm.
Keep warm during exercise, or you will catch a cold. When the weather is cold, you can gradually reduce your clothes after your body is hot. You don't have to take off your clothes immediately when you start exercising, and don't take off your clothes when you sweat, otherwise you will catch a cold easily.
Summary: Did you understand the tips I gave you in the gym? Doing the least work will get the greatest effect, but some will be kept in mind during exercise.
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