No matter who wants to lose weight and loses weight successfully, it is definitely necessary to pay attention to the burning of body fat, because the reason of obesity is that the body accumulates too much fat and fat, so how to burn fat quickly and effectively to lose weight? Here's a quick fat burning exercise and a correct method.

Fast fat burning exercise1> > & gt& gtHIIT lets you burn fat quickly.

High intensity interval training (HIIT) will produce excessive oxygen consumption. HIIT is a training technique that allows you to do full-strength, fast and explosive exercise in a short time, which can increase your heart rate in a short time.

This combination of high-intensity and intermittent HIIT training will lead to excessive oxygen consumption after exercise, thus accelerating your metabolic rate. After completing a set of HIIT exercises, your metabolic rate can be improved within 48 hours. This means that even if you have stopped exercising, you are still burning fat.

This kind of fat burning is still running in a static state, so we can call it static fat burning. However, those methods in the market that emphasize that it takes little time to do high-intensity interval training to lose a lot of fat are mostly teaching people how to maximize the efficiency of static fat burning.

The higher the training intensity, the more obvious the EPOC phenomenon will be (generally, high-intensity short-distance interval training of 30~200 meters). In this way, the fat-reducing effect and efficiency of HIIT training are very good. This is undoubtedly very attractive for busy families.

Can you really burn fat quickly?

We know that low-intensity aerobic running is also an effective way to burn fat. Then the problem is coming. For the purpose of reducing fat, since it can be done in a few minutes, why spend 1 hour or even longer jogging? Let's compare the characteristics of these two ways of burning fat:

& gt& gt& gt& gt high-intensity intermittent (static fat combustion method)

Advantages: high efficiency and time saving.

From the perspective of time cost, fat burning efficiency is high, and it can reach 1 hour jogging in a few minutes (fat burning mainly occurs after interval training). Disadvantages: easy to rebound, risk of injury, unable to enjoy jogging.

It is not easy to change the constitution, and it will not increase the concentration of lipase in the body, so fat goes fast and rebounds quickly. If there is no good aerobic physical fitness and muscle strength as the foundation, the running posture is incorrect, and the joints are not compensated, it is easy to get injured and difficult to persist. I can't enjoy the fun of the exercise process (the high-intensity intermittent process is very painful), because it takes only 4 to 6 minutes, and the endorphin ends before it can be secreted, so I can't feel the beauty of jogging for 30 minutes.

& gt& gt& gt& gt aerobic endurance running (dynamic fat burning method)

Advantages: it can fundamentally transform the physique and help shape the slim figure.

Long-distance running is like slow stew. At first, the burning rate of fat will gradually increase with the extension of jogging time. Only under the stimulation of jogging, the capillaries in muscles will become more and more dense and the concentration of lipase will increase. The denser the capillaries, the faster the fatty acids and oxygen are transported to the muscles, and the thicker the lipase, the faster the fat metabolism. Long-term jogging can fundamentally transform your physique and make yourself a fat-burning machine that is not easy to gain weight again. This is the way of taking slow as fast.

Long-term running exercise can make muscle fibers slim and streamlined, which is helpful for shaping.

Disadvantages: the process is slow and takes a lot of time.

Both methods are helpful to improve cardiovascular function and cardiopulmonary ability. Moreover, from the point of view of health and longevity, these two exercise methods have positive and important significance.

How to arrange your fat-reducing training

So, let's get down to business: how to start training?

My suggestions are as follows: friends with sufficient time and resources can have aerobic, intermittent and parallel strength; Friends with average time resources can carry out aerobic training+interval training; Friends who have a particularly short time only train intermittently. The specific training methods are as follows:

& gt& gt& gt& gt aerobic endurance training

1. Jog at least three times a week for about 45 minutes each time (excluding warm-up and relaxation time).

2. The intensity is based on E heart rate (it can be understood as the intensity of body fever and sweating, but you can chat smoothly)

3. The range of e heart rate is determined by resting heart rate+(maximum heart rate-resting heart rate) ×59%~74%.

4. According to different personal circumstances, you can choose to walk fast and swim. And pay attention to the intensity control at e heart rate.

& gt& gt& gt& gt high-intensity interval training

1. At least 3 times a week, 4~20 minutes each time.

2. Run for 30 ~ 200m, jog for 2 minutes, and walk for 2 minutes. Repeat 4 groups. The intensity of sweating and panting; You can also jump rope quickly 1 minute, rest for 2 minutes, and repeat 4~6 groups.

3. When running fast, the maximum heart rate should be controlled within the range of I heart rate: resting heart rate+(maximum heart rate-resting heart rate) × 95% ~100%;

4. Friends with poor physical foundation can walk fast for 2 minutes, walk slowly for 5 minutes, repeat 4 groups, and do not pursue the limit;

5. Skipping rope, boxing, spinning, etc. You can also use it. The operation method is high intensity for a short time, and then recover. The time is 1:3~ 1:5.

& gt& gt& gt& gt strength training

1, only from the sports point of view, self-weight training is possible. If you need a short time to finalize the design, you can go to the gym for ironing;

2, squat, push-ups, pull-ups, flat support (including side support and back support) can do several groups step by step every day. Detailed strength training moves can refer to seven moves to enhance your core strength.

Introduction of>& gt& gt& gt heart rate equipment

1, heart rate bracelet (such as mi band, Huawei bracelet, etc.). ), the price is not expensive, ranging from tens to hundreds of yuan, easy to use, the heart rate display is slightly delayed, and the accuracy is average;

2, heart rate stopwatch (such as Jiaming stopwatch), easy to use, but the price is higher (300~5000 yuan);

3, mobile APP+ heart rate band, Decathlon heart rate band (suitable for entry), the price is not expensive, the measurement is accurate, and the heart rate display is not delayed.

First, let's practice breathing. The left and right soles of the feet are open, pointing to both sides respectively, and the legs are close together. The inner thigh root, the inner knee, the calf and the heel are close to each other at 4 o'clock. Pelvis erect, abdominal and hip muscles tightened. Bend and open your elbows, put your hands on your hips, relax your shoulders, and press down your shoulder blades, so that your chest is moderately expanded and your whole body is on the same plane.

Then I started to open my lips slightly and inhale deeply. Air enters my body through a gap in my mouth and gathers in my abdomen. When the air fills the abdomen, stop inhaling, stand still for 30 seconds and keep your posture. At this time, the muscles around the trunk are tense.

After standing still for 30 seconds, exhale the inhaled gas for a long time. Breathe out slowly, don't worry. Try to fully expand the diaphragm and restore the contraction of the abdomen.