Eight effective exercise methods for burning fat.
Methods/steps
Aerobic exercise for 30 ~ 45 minutes
Usually when you do aerobic exercise, the target heartbeat is kept at about 60% of the maximum heartbeat for more than 30 minutes, and the body fat will be mobilized to provide energy for the human body. The highest record of fat energy supply can reach 85% of total consumption, and you have entered the best stage of losing weight. After more than 45 minutes of exercise, the consumption of fat began to decrease again. Therefore, experts suggest that aerobic exercise should be low intensity during weight loss and the time should be 30 ~ 45 minutes.
Intermittent practice
Decomposition exercise. After moderate intensity exercise 10 minutes, relax for 30 minutes to 1 hour. When you slow down, your body is still in a state of excitement, and you need to consume energy to recover, so as to maintain a high fat burning rate. Because twice? After-burning? The effect of activating the heart is the same as that of the whole 30-minute exercise, and it consumes more fat and pushes metabolism to the extreme.
Fast and powerful exercise
Although the exercise time is short, it is fast, so that the heart rate can reach the standard quickly and keep it for a period of time. After each contraction of the heart, there is enough time to rest, which is conducive to the better work of the heart. At the same time, due to the regular contraction and relaxation of muscles, the venous blood return is accelerated, and the coronary artery that supplies the heart with its own nutrition is expanded, which can make the heart get more nutrition.
Weight-bearing exercise
When walking on the treadmill, lift two lighter dumbbells, fully move biceps, press shoulders and stretch triceps. Adding 3 pounds of dumbbells can increase the fat burning rate by 5- 15%.
Cyclic exercise
Practice one by one on eight strength instruments without interruption. Focus on hips, waist and legs. These exercises need to consume more oxygen, which can effectively raise the heart rate and burn more calories.
Alternate movement up and down
In order to burn more calories, upper body exercise and lower body exercise alternate.
Use the best time to burn fat to exercise.
6:00-9:00 am: Get up early, jog for 30 minutes, or walk for 30 minutes to work. Don't exercise too hard, or you will feel tired before the real day begins.
2: 00-6: 00 pm: If you want to go to the gym, choose this time period, the metabolism will be accelerated, and the same amount of exercise will burn more calories per hour.
6:00-9:00 pm: Aerobic exercise for 30 minutes. Rest after meals 1 hour. Don't put it off until bedtime, or the state of excitement will affect the quality of sleep.