1, intermittent weight loss exercise
IntervalTraining, as its name implies, is to constantly change the intensity of exercise during the exercise.
In addition to the mode of "moving, stopping, moving and stopping", methods such as "high intensity, low intensity, high intensity, low intensity" or "fast, slow, fast and slow" can all be regarded as interval training.
Interval training has been practiced in the field of sports for many years, and athletes of any sport have participated in relevant interval training to some extent.
In fact, people who generally aim at losing weight can also join interval exercise in aerobic exercise, because interval training can not only improve calorie burning, but also help break through the stagnation period of weight loss (platform period)!
Five advantages of intermittent weight loss exercise
1. Interval training can improve your speed.
Through interval training, your exercise intensity will be forced to increase, although the time is short, but the speed is fast, and then your body will adapt and your speed will be "forced" to increase. At the same time, the improvement of physical function can delay the occurrence of fatigue and make you persist at high speed for a longer time.
Then, you find that the intensity you can load becomes higher! You won't be tired if you run fast! Exercise has become easier!
2. Interval training can improve the calorie consumption after exercise.
After-burneffect after exercise means that the body will continue to consume energy to repair or fill the "damage" caused by exercise. Simply put, it will burn more calories. The higher the intensity of exercise, the more obvious the thermal combustion effect after exercise.
However, no one can persist in high-intensity training for too long, so it is the best choice to improve calorie burning after exercise through interval training, and finally it becomes known as high-intensity interval training (HIIT).
Unfortunately, high-intensity interval training is not affordable for ordinary people.
Fortunately, ordinary interval training (the intensity you have received) can get the calorie burning effect after exercise, so that you can quickly achieve your weight loss goal!
3. Interval training can save time
If you exercise to burn calories, intermittent exercise can save you a lot of valuable time. Because in addition to the heat burning after exercise, intermittent exercise itself can easily exceed the energy consumed by long-term uniform exercise, that is, you can achieve your goal (burning calories) in a short time.
Although the current research mainly focuses on high-intensity interval exercise, from the physiological point of view, in fact, as long as a little intensity interval training is added, many physiological benefits can still be obtained under the condition of not being very intense.
4. Interval training will reduce the heart rate at rest.
The decrease of quiet heart rate is the adaptation result after endurance training, and interval training will have the same or similar situation, and the effect may even be better.
Although the current research results are contradictory, we can still simply understand that this phenomenon may come from the growth of myocardium after exercise, which makes the ability to compress blood stronger, increases the stroke output, and then reduces the quiet heart rate.
Generally speaking, the heart is getting stronger (healthier), you don't need to jump so much to squeeze out enough blood, and your heart rate naturally decreases.
5. Interval training can increase the fun of sports.
Doing any exercise at the same speed for a long time will only remind me of four words: "boring".
You too? Then joining interval training is definitely a good choice for you!
Because interval training can be applied to any kind of aerobic exercise, you don't need to change an exercise to change your mood, just change the intensity and rest frequency of the exercise you are familiar with!
Here are some examples of transformation:
● Run at a constant speed for a long time → jog after running 50 meters 100 meters, jog after running 50 meters 100 meters, and cycle on.
● Swim at a constant speed for a long time → freestyle sprint 15m and then breaststroke swim 20m, then freestyle sprint 15m and then breaststroke swim 20m, and cycle on.
● Long-term low-intensity aerobic gymnastics (without rest in the middle) → short-term high-intensity aerobic gymnastics (with rest in the middle) ● lunge100m, five times, and rest for three minutes after each trip (500 meters in total, about 40 minutes to complete) → jump and change feet, and rest for 20 seconds every10m,/kloc-0.
The habit of losing weight is unfavorable.
Often stay up late, the heat is poisonous.
Many people often stay up late, which leads to yin deficiency and fire flourishing. In addition, the weather is hot, external heat causes internal heat, and a large amount of heat toxin accumulates in the body, with bitter taste, red eyes and yellow urine.
Expert advice: wax gourd and towel gourd are cool and have the effect of nourishing yin and clearing heat. Winter melon or loofah can be stewed with appropriate amount of water, and nothing needs to be added except a small amount of salt. You should also pay attention to eat less fried food and try not to touch spicy food. People with severe symptoms of heat toxicity can also decoct Coptidis Rhizoma 10g or Flos Lonicerae 10g, while people with mild symptoms can decoct Juncus 3g and medulla Tetrapanacis 3g.
Summer heat, spleen deficiency and dampness.
When the weather is hot, people with spleen deficiency are more prone to heat and dampness. Many people will feel dizzy, fever, nausea, anorexia and fatigue after a little activity.
Expert advice: yam has the function of strengthening the spleen and tonifying the kidney, and you can drink yam porridge in the morning and evening; Iced watermelon has the function of clearing away heat and relieving summer heat, and can be eaten in moderation every day; Eat less greasy and greasy food; Keep the room dry and choose a cool and ventilated environment. In addition, Pogostemon rugosa 10g and Eupatorium odoratum 10g, which have the effects of clearing away heat and promoting diuresis, can be used as tea drinks, or Liuyi Powder (six parts of talc and one part of licorice) can be soaked in water.
Like sweating, qi stagnation and blood stasis
In summer, the weather is hot and gas-consuming, sweating hurts yin, leading to qi deficiency and yin deficiency, and qi and blood are not running smoothly. Often manifested as sullen, depressed, feeling chest tightness. Love to sigh.
Expert advice: Astragalus has the function of invigorating qi, while Angelica can promote blood circulation. Stewed Astragalus 30g and Angelica sinensis 10g in old duck soup can effectively improve qi and blood stasis. Moreover, day lilies have a good name for girls who have no worries, so they can eat more at ordinary times.
"wine hero" damp heat
Although it is hot in summer, many men still push a cup for a change. Some men also like to barbecue in pairs. This is also the main reason for heavy damp heat. Over time, frequent urination, urgency, yellow urine, wet scrotum, dry stool or loose stool will occur.
Expert advice: Coix seed and Euryale ferox seed porridge have the functions of clearing away heat and promoting diuresis. Red bean porridge can relieve stranguria and improve the symptoms of frequent urination and urgency. Quit smoking and drinking completely in life. In addition, rhubarb 10g and phellodendron amurense 10g can be soaked in water.