1. Good aerobic exercise
If you master the strong and weak rhythms in half an hour of aerobic exercise, you can get twice the result with half the effort, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. Catherine, head of the Department of Motor Function at California State University? Dr. Jackson pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."
2. Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. Chelsea, new york? Michael, fitness education manager of Pailes Sports Center? Yusef said that this kind of one-legged pedaling exercise can help you burn 20% more calories.
3. Drinking water consumption method
Neil, spokesman of the American Gymnastics Association? Markey said, "If you just sit and drink one cup after another honestly, how many cups you drink won't help your metabolism. But if you exercise, the situation will be different! When the body's metabolic rate increases during exercise, the body will start burning fat. At this time, the human body needs a lot of water to maintain body temperature balance, so drink plenty of water, preferably mineral water or boiled water. " Especially in today's popular sports water, Nestle water can not only effectively promote internal circulation, regulate metabolism, let you experience the beauty of internal and external harmony, but also resist harmful bacteria and increase beneficial bacteria, thus promoting gastrointestinal health. In this case, drinking water can make you consume 10% more calories.
4. Divide the movement time
Yusef also suggested that bodybuilders should divide their normal exercise into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. He said: "When the exercise time is shortened, you can try to increase the intensity, which can increase the calorie consumption for the same distance."
Walking with load
Kathy, a fitness instructor at the Foldes Center in California, USA? Stevens said that wearing a weight vest while jogging can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens said that the effect of weight-bearing vest is better than tying sandbags on legs or lifting dumbbells in hands, which is beneficial for bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20~25% more calories without any side effects.
Pay attention to posture
Ken, director of Loftjem Fitness Center in new york? Fitzgerald said that when you exercise on a treadmill, elliptical machine or treadmill, let your arm swing naturally, or gently put your hand on the handle of the equipment. Can make you burn 10% more calories. He said: "When your body leans against the handle, your exercise is reduced."