In fact, 15 minutes of training can achieve the effect of 35 minutes of training. In daily life, many people exercise through some exercises. Let's share 15 minutes of training can achieve the effect of 35 minutes of training. Let's have a look.
In fact, 15 minutes of training can achieve the effect of 35 minutes of training. 1 Southern Illinois University recently published a study, which required subjects to complete three cycles within 35 minutes, each cycle contained nine groups of actions, and each group repeated 10 times. After cycling, the number of calories consumed by the subjects during sitting increased. At the same time, this study also found that the same effect can be achieved only by a group of cycles, and the time required for a group of cycles is less than 15 minutes!
The same effect depends on how long you are willing to spend.
Because aerobic exercise can burn fat quickly, in recent years, many fitness bosses strongly advocate aerobic exercise, emphasizing that every exercise should last for more than half an hour to be effective. It is helpful to lose weight to spend 60 ~ 90 minutes doing aerobic exercise every day.
Nevertheless, more and more scholars have put forward different opinions now. They think that high-intensity interval training is more beneficial to health and consumes more calories than ordinary aerobic exercise. The higher the intensity of exercise, the more calories are consumed, regardless of the length of exercise.
For example, the calories burned by walking for a few hours can be achieved by running at full speed for a few minutes. When muscles exercise, lactic acid is produced. When you engage in ultra-fast fitness exercise, the intensity of exercise will increase, and the secretion rate of growth hormone will naturally increase with the increase of lactic acid.
Growth hormone is a powerful natural anti-aging drug, which can consume calories, increase muscles and promote metabolism to reach the level of super sports cars. The effect of ultra-fast fitness is not only powerful but also immediate. The exercise bike sprints for 30 seconds, which is enough to make growth hormone soar by 530%.
Scientific circles have proved that aerobic exercise and resistance exercise are more effective than single exercise.
At the same time, another advantage of 15 minutes training is that the body can still maintain a high metabolic rate for 24 hours after exercise. Although the exercise time is halved, it is still enough for the body to burn fat and shape a stronger body.
At first glance, the above scientific knowledge seems contrary to common sense, but if you think about the way the body works calmly, in fact, all these reasons make sense.
A person's body will adapt to various requirements. If you go jogging after getting up every morning, the body's slow muscle fibers (responsible for muscle endurance) will wake up and start working, while the fast muscle fibers (responsible for speed and strength) can only be allowed to dry and do nothing. After a long time, the nerve cells of fast muscle fibers either transfer to slow muscle fibers or die one after another.
15 minutes training focuses on improving exercise intensity, which can start muscle fibers that are usually ignored, make your muscle lines more beautiful and compact, and accelerate the achievement of fitness.
In fact, 15 minutes training is an upper body strength training method that can achieve 35 minutes training effect.
Upper limb strength training method: building pull-ups. The purpose of this movement is to exercise the back and biceps brachii as strong as steel, find a solid place on the building that can be grasped, such as doorframes and balconies, and then put your hands in the predetermined position with the help of jumping or partners. You can choose different grip distances according to the training objectives.
Upper limb strength training method: hold dumbbells in one hand and put them on both sides of your body in the other. Bend your body as much as possible and let the dumbbells pull you down. Then pull back the car body in the opposite direction to make the car body return to the starting position. Complete the specified number of side bends to the other side. The purpose of holding the bell body sideways in fitness is only to exercise abdominal muscles, and small dumbbells are mostly used for multiple trainings, such as 20 to 50 times on each side. The key to the lateral bending of football bell-holding body is to train the strength of internal oblique muscle and external oblique muscle and the balance ability when one side of the body loses its center of gravity. Therefore, the training frequency is less and the training weight is heavy. If you are strong enough, you can also use more weight.
Body dumbbell: stand in front of the bench about 1, 2 steps away, bend your left knee so that your left instep rests on the bench. Keep your torso straight, bend your right knee and lower your body until your left knee almost touches the ground. Then stretch your right knee and stand up straight with your right leg, and record it as completing an action. Complete 8 lunges of the left leg, and then change the right leg 8 times, which is recorded as a group training.