The human body is very adaptable. When your body adapts to your training method, it will automatically reduce consumption, and then the weight loss effect will be discounted. The long-term effective exercise method is to change the training method regularly, which always makes the body unable to adapt to your exercise method.
For example, you are now a group of 100, and there are 20 groups. The first few groups have a short rest time, and the last few groups have a long rest time, which takes about an hour and a half to finish. Just do it three or four times a week. After two weeks, you can change the plan, such as 100, rest 1 minute, work hard according to 100, and then do the third group with an interval of 1 minute. The point is not to jump 65,438+000 in each group, but to shorten the rest time. Be sure to stretch your legs for 20 minutes after jumping to avoid muscle adhesion (stretching should also be done before exercise. In order to warm up your muscles and avoid injury, stretching for 5- 10 minutes before exercise is enough)
Besides skipping rope, jogging and swimming are all aerobic exercises. Besides aerobic exercise, the effective fat-reducing exercise is HIIT (high-intensity seamless anaerobic exercise).
I also need to remind you that besides exercise, diet control is very important. Controlling diet is not to eat less, but to control the calorie intake of each meal, because the biggest part of people's daily consumption is basal metabolism (a person will consume about1500-2,500 calories according to parameters such as height and weight, which is basal metabolism), while one hour's exercise consumes only 200-600 calories. However, once people are hungry (for example, three to two meals will inevitably make them feel hungry), in order to protect themselves, people will instinctively and automatically lower their basal metabolism to protect themselves. However, the wrong method of hunger and weight loss will one day make them hungry and eat a lot of food, and at this time, their basal metabolism will not recover quickly, which is also the reason why many people have lost a few pounds and rebounded a lot. Therefore, controlling diet is definitely not starvation, but controlling the total calorie intake of each meal. Therefore, it should be noted that you must not eat high-calorie foods (such as fried foods and puffed foods) during fat reduction, and you can eat more crude fiber foods during fat reduction. Crude fiber food is easy to produce satiety and won't make you feel hungry, so the basal metabolism will not decrease.