If you master the strong and weak rhythms in half an hour of aerobic exercise, you can get twice the result with half the effort, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. Dr Catherine Jackson, director of the Department of Motor Function at California State University, pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."

The elliptical machine moves smoothly for 30 minutes and consumes heat: 1222 coke.

Heat consumption of strong and weak rhythmic exercise for 30 minutes: 2444 joules.

2. Push hard with one leg when riding a bike.

When you exercise 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. Michael Yusef, fitness education manager of Chelsea Pailes Sports Center in new york, said that this kind of one-legged exercise can help you burn 20% more calories.

Heat consumption on a scooter for 30 minutes: 950 joules.

Heat consumption after 30 minutes of hard intermittent exercise on one leg: 1 138 cola.

3, the consumption method of drinking water

Neil Markey, a spokesman for the American Gymnastics Association, said: "If you just sit and drink one cup after another, how many cups you drink will not help your metabolism. But if you exercise, the situation will be different! When the body's metabolic rate increases during exercise, the body will start burning fat. At this time, the human body needs a lot of water to maintain body temperature balance, so drink plenty of water, preferably mineral water or boiled water. " Especially in today's popular sports water, Nestle water can not only effectively promote internal circulation, regulate metabolism, let you experience the beauty of internal and external harmony, but also resist harmful bacteria and increase beneficial bacteria, thus promoting gastrointestinal health. In this case, drinking water can make you consume 10% more calories.

4. Divide the movement time

Yusef also suggested that bodybuilders should divide their normal exercise into two sections. For example, if you used to run 5 kilometers every day, you can break it down into 2 or 5 kilometers in the morning and 2 or 5 kilometers at night. He said: "When the exercise time is shortened, you can try to increase the intensity, which can increase the calorie consumption for the same distance."

Run 1 time every day (run for 30 minutes at a speed of 40 seconds/100 meters): 1356 joules.

Run twice a day (15 minutes, 30 seconds/100 meters): 1528 joules.

Step 5 walk with load

Kathy Stevens, a fitness instructor at the Foldes Center in California, USA, said that wearing a weight vest while jogging can help you burn 65,438+00% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens said that the effect of a weight-bearing vest is better than tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial for bodybuilders to control their body posture. 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. Although they weigh only 0 or 5 kilograms, they can help you burn 20% to 25% more calories without any side effects.

Calories burned by running for 30 minutes: 883 joules.

The calories consumed by walking for 30 minutes in a load-bearing vest: 97 1 coke.

The calories consumed by walking with a long pole for 30 minutes: 1059 coke.

Step 6 watch your posture

Ken Fitzgerald, director of Loftjem Fitness Center in new york, said that when you exercise on a treadmill, elliptical machine or treadmill, let your arms swing naturally, or put your hands gently on the handle of the equipment. Can make you burn 10% more calories. He said: "When your body leans against the handle, your exercise is reduced."

Exercising on the treadmill and leaning against the handrail for 30 minutes consumes 732 joules.

The calories burned by exercising without leaning on the handrail for 30 minutes: 8 12 cola is more ... this figure is healthy.