2. Warm up quickly.

To warm up this process before you start, you must do it quickly and well. Researchers at the University of New Jersey found that after a short warm-up, athletes were in a state of high tension in the first half of the competition, and after the rest in the second half, their bodies became slower to enter the competitive state, and the first half consumed more calories than the second half.

Fast warm-up before exercise can mobilize the enthusiasm of the body to the greatest extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. At the same time, researchers at the University of New Jersey in the United States believe that the above phenomenon also appears in walking, jogging, swimming and other sports.

3. ride a bike.

Ride a bike before lifting weights. This can make the muscles, tendons and joints of the body fully active and avoid unnecessary injuries in the subsequent weightlifting. Kelly, spokesman of the American Sports Commission. Karabryce said: "It won't take long to ride a bike, just 5- 0. After exercise, the heart beats faster and sweats a little, which is easy to do. " We have proved through experiments that doing such exercise before lifting weights can really make the body burn more fat during lifting weights. "

4. Dance street dance.

Don't think that this is just a fashionable thing for young people. Hip-hop is a brand-new way of exercise. Dixie, an expert in sports psychology at the University of Texas, said. Stanford believes that compared with traditional dance movements, the novel movements of street dance can make the muscles of all parts of the body exercise with greater intensity, so they consume more calories, which is acceptable to people with general physique.

So, how much more calories are consumed? The researchers found that a middle-aged woman weighing 1.30 kg consumed 7. 1 calorie in the same exercise time, while walking at a speed of 4 miles per hour consumed 4.8 calories.

If you are going to try to lose weight by dancing, I suggest you choose street dance.

5. Exercise in the morning.

Some people worry that morning sports will make them sleepy in the afternoon. Sports researchers believe that morning exercise can make the body's metabolism at a higher level, and the mental state and physiological state are more active, so it can also help the body burn more fat.

Kelly, spokesman of the American Sports Commission. Karabryce said: "It is normal for people to feel tired over time, which is why people often don't want to do anything after a day's work. At this time, the body needs to stretch and relax. The study found that morning exercise is precisely to adjust the human body and make the pace of fatigue attack slower.

6. Replenish energy before exercise.

Do not exercise on an empty stomach. You can eat a banana before exercise. Kelly. Calabrese said: "Supplementing energy can ensure your exercise intensity and exercise time. Just eat some low-calorie foods, such as 1 cup of yogurt, 1 low-sugar fruit or half an energy bar. "

Tips for a healthy world:

Energy bar is a very popular energy food abroad at present, especially suitable for sports fans engaged in large-scale training and long-term exercise. Generally speaking, these foods are high in carbohydrates and other nutrients necessary for exercise. Proper supplementation before, during and after training can not only make the stomach feel hungry, but also quickly replenish the energy lost during exercise to meet the needs of the body during exercise. At the same time, it can also maintain the blood sugar level during exercise, thus rapidly enhancing the endurance and functional ability of the body and effectively improving the nerve conduction during exercise. Domestic energy bar brands include Baode Neng and Kangbit.

7. Adjust the exercise frequency.

Not exercising for a long time can consume more calories, and the key to this effect is: exercise frequency. The adjustment of exercise frequency varies from person to person, which does not mean that anyone has to exercise until his heart is pounding, sweating and breathing is short, so it can be called good exercise effect. What you can do is to speed up the exercise frequency in a short time, which is15% faster than usual for 3-5 minutes, then slow down the exercise frequency to a normal state, and repeat this combination of speed and speed several times, which can make your body consume more calories.

8. Do triathlon in the room.

When I say this, I don't mean that you also want to be an all-around Olympic athlete, but that you have to finish the three sports, namely, slow, fast and fast on the treadmill, within 30-45 minutes without rest. Exercise with running equipment is one of the ways to burn more fat.

9. Exercise on the beach.

This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. Walking or jogging on the beach will consume 20%-50% more calories than doing the same exercise on hard ground. If you have ever tried to travel long distances on the beach, you will know that it is not easy to do sports on the beach.

10. Not lazy.

Don't be lazy when doing sports, whether it's lifting weights, running, swimming or practicing karate. First of all, you should make clear the purpose of exercise. The first thing is to lose weight, so every exercise process should not be sloppy. Only by carefully and strictly completing each step can you achieve the maximum exercise effect in a limited time.

Dixie, an expert in sports psychology at the University of Texas, said. Stanford said that when you exercise your legs, you should reduce the number of exercises at your waist, otherwise you will not get exercise, but you will strain your waist muscles. The required range of motion, although necessary, is best achieved. After all, the action of sports is not decided by someone, but often through strict scientific calculation and analysis, which means that every action can achieve the best effect it should achieve.

1 1. Exercise your upper arms consciously.

Pay attention to the balance of heat consumption between upper body and lower body during exercise. So if you don't want to spend more time on fitness, about 45 minutes of exercise time is the most appropriate. Choose those sports that can exercise the whole body, such as swimming, boating, skiing, dancing and aerobics.

12. Focus.

It seems to be similar to this that people can do things well only by concentrating on them. Kelly. Karabryce suggested that when exercising, you should concentrate. If you exercise the muscles of a certain part of your body.

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