Fitness time
Aerobic on an empty stomach in the morning doubles the effect of fat burning. Exercise within 30 minutes in the afternoon, muscle endurance is high, blood pressure and heart rate are relatively stable. Don't exercise more than nine o'clock at night, it will affect sleep. Pay attention to stretching and breathing after exercise. Exercise after meals 1.5-2 hours is better. Exercise before meals can choose to supplement a small amount of digestible food.
Action sequence collocation
Comprehensive collocation of the whole body: warm-up+anaerobic arms+aerobic+anaerobic hips and legs+aerobic+anaerobic core+stretching the city to keep fit: warm-up+anaerobic exercise+stretching to strengthen fat reduction and plastic surgery collocation: aerobic in the morning+stretching+anaerobic in the afternoon or evening+stretching strength. The exercise sequence of people with different needs is large base stage/fat reduction stage: aerobic (4-5 times/week) mainly improves cardiopulmonary function and physical fitness, while anaerobic is.
About diet 1
To put it bluntly, we can see the importance of diet in reducing fat demand. It is suggested to prepare three meals, even snacks and healthy snacks, and control the calorie initiative of B in your own hands. Healthy ingredients, control sugar and oil, and reduce food additives. These make fat reduction get twice the result with half the effort. Students who can't cook their own food, are single, or don't know how much they should eat, download the mint app and enter personal information, and they can get the calories they need in a day. At first, record it every day. After a week or two, you can control your eating choices and portions. The so-called fat reduction is to create a calorie gap in the diet, that is, the difference between intake and consumption, including basic consumption and exercise consumption. The difference in one day can only be controlled within 20% of the required calories. If it is excessive, starting the life-saving mechanism and reducing metabolism will be detrimental to the body's metabolism. This is why in the bottleneck period of life, the body.
About diet 2
To put it bluntly, we can say that several people need food every day: carbohydrate+protein+fat+dietary fiber, which is good for health and fat reduction. Scientific dietary principle of reducing fat and increasing muscle: high protein and low fat+preferably low GI carbohydrate. The required grams of three nutrients per day: carbohydrate is 2-3g per kg body weight, protein is 1.5-2g per kg body weight, and fat is (carbohydrate+protein) * 0.24g Take a 30-year-old woman as an example, her height 160cm and her weight is 60kg. The daily requirement is carbohydrate 120g, protein 66g, fat 44.6g, converted into food weight 480g, meat products 330g, dietary fiber and vegetables 500g. For women who keep in shape for a long time, the Buddhist control method is: hearty breakfast 300-400 calories: staple food 150g+ eggs 1+ dairy products 200ml hearty lunch 400-500 calories: staple food 150g+ lean meat 150g+ vegetables at will. The more you exercise, the more high-quality fat you have in protein. Please eat fruits with little or no sugar (refined sugar), and it is best not to eat snacks on the market.
About aerobic exercise 1
Aerobic exercise form
Running, aerobics, brisk walking, jogging, climbing stairs, skipping rope, elliptical machine, cycling.
Aerobic exercise duration
Fasting for no more than 30 minutes. It is not recommended for people with a history of hypoglycemia at the beginning of exercise. Shi Chao has been doing anaerobic exercise for half a year. You can try to observe your physical condition and do what you can. On the strength training day, it is best to carry out anaerobic treatment before aerobic fat reduction and shaping. 30-50 minutes, no more than 1 hour. Otherwise, it is easy to metabolize.
Aerobic exercise frequency
The more oxygen, the thinner you are. Too much food is difficult to make up, which is harmful to metabolism. Time base (body mass index & gt25) stage/fat reduction stage: 4-5 times per week. Small base stage (body mass index & gt 18.5-22.9)/ plastic stage: 2-3 times/oil circulation.
Aerobic exercise heart rate
Figure Maximum heart rate of human body =220- age. 60%-70% of the maximum heart rate is fat reduction, 70%-80% is glycogen consumption area and 80%-90% is lactic acid accumulation area (muscle gain).
About aerobic exercise 2
Advantages of aerobic exercise Color aerobic exercise is a fertilizer for nourishing brain cells in addition to strengthening the body and burning fat. Aerobic exercise makes people flexible. Aerobic exercise can promote the secretion of hormones such as dopamine and endorphin. Dopamine makes people feel happy, focused and lasting, endorphin skin can bring pain relief and euphoria, and aerobic exercise can strengthen the immune system and keep people young.
About anaerobic exercise 1
Characteristics, advantages and disadvantages of anaerobic exercise
Features: high exercise intensity; Short exercise time, effective in 4-5 minutes; Cardiopulmonary height, about 130- 170. Exercise form: high-intensity exercise such as weight-bearing training, sprint and unarmed muscle strength training. Advantages: By destroying muscle and muscle fiber, it leads to muscle growth cycle. Disadvantages: you need to have certain muscle endurance, and you are easy to get hurt if you don't move properly. The duration of anaerobic exercise is not performed on an empty stomach. It is advisable to supplement digestible exercise energy-supplying food before morning exercise, with a total duration of 15-30 minutes. Efficient days can last up to 40 minutes. Basic training day of anaerobic exercise: every time 1 training posture, efficient training day of hip/leg/back/shoulder/chest/arm/abdomen: 1 large muscle group+1 small muscle group: back/chest/hip/leg muscle group: abdomen/shoulder/arm stretching.
About anaerobic exercise 2
As for anaerobic exercise, the rest is as long as there is no oxygen and no load. A few times. Increasing the specific gravity of muscles requires weight bearing. After intermittent anaerobic exercise, it is suggested to cooperate with protein and high-quality fat intake to gain muscle and improve metabolism. Stretching after anaerobic exercise can not only relieve muscle soreness, but also contribute to the aesthetic stretching of muscle lines!
Is HIIT aerobic or anaerobic?
What is the HIIT that is popular all over the world? HIIT is intermittent high-intensity training, which combines aerobic and anaerobic training in a short time, not only training cardiopulmonary function but also exercising muscles. The reason why HIIT is particularly fat-reducing is because of the EPOC effect, also known as the after-burning effect after exercise. Even after exercise, it will make the body continue to burn calories and provide the body with the oxygen it needs. In HIIT exercise, the intensity of exercise can affect EPOC, and the intensity is more important than the duration. Exercise intensity should reach 90% of the maximum heart rate (220 years old). However, HIIT requires high physical fitness and cardiopulmonary function, and exercise is not suitable for people with a history of trauma and cardiovascular disease. Suggestion: HIIT only trains during short-term fat-reducing training, and long-term training suggestion: anaerobic+aerobic.