1, pay attention to warm-up exercise.

Many people don't like to warm up when they start doing sports, thinking that it can save time. However, in fact, the moment of burning calories is wasted. Proper warm-up exercise can raise body temperature and increase the activity of fat burning. Every time the body temperature rises by one degree during exercise, the metabolic rate of cells will increase by about 13%.

Do a simple, moderate-intensity warm-up exercise for at least 5 minutes before exercise, which can gradually increase the heart rate, fully exercise the muscles, speed up breathing, greatly improve the body's metabolism and consume a lot of calories.

2. Exercise for at least 12 minutes at a time.

Any exercise can burn calories, but to really lose weight, you should exercise for at least 12 minutes, not counting warm-up exercises. Therefore, it takes time to establish the training effect, which can improve the body's oxygen transport capacity and produce more lipase, just like lipase, so that you can burn more calories during exercise and be more energetic when doing other things.

3. Short-term high-intensity exercise

Short-term high-intensity exercise refers to exercise with moderate rebound, but in the same time, short-term high-intensity exercise can burn about 1.5 ~ 2 times as much calories as long-term moderate exercise, and even can burn 75 ~ 125 calories continuously after exercise. Short-term high-intensity exercise can strengthen muscle exercise and improve the ability of cells to burn fat. Studies have confirmed that, for example, riding a bicycle, if you pedal lightly for 5 minutes, and then pedal lightly for 5 minutes, the duration of this one and a half hours will consume more calories than those who pedal hard for half an hour.