In fact, exercise method is a very important factor. Today, I will introduce you to a scientific and effective method of reducing fat-full-body high-intensity exercise.
High-intensity intermittent aerobic is actually adding some anaerobic on the basis of aerobic. Through the combination of aerobic and anaerobic movements, high intensity, high frequency and little time, such as insanity, are called HIIT (High Intensity Interval Training).
1, the movement is in progress.
It has been reported that running on an empty stomach is beneficial to reduce leg fat, because on an empty stomach, sugar reserves are lower and fat utilization is faster, but this benefit is only a little. After strength training, because the body has consumed some energy, the next aerobic exercise will use fat faster.
2. At the end of the exercise
Many friends think that continuous aerobic exercise is the king of fat loss, but it is not. High-intensity aerobic exercise has a better effect on reducing fat. If you don't believe me, we will calculate the bill at the end of the exercise. It is true that in the case of slow aerobic exercise, such as jogging, the proportion of fat in the energy consumed by the body is relatively high, but the total amount of calories consumed is relatively small.
For example, suppose jogging consumes 100 calories, of which 50%-60% comes from fat. Even if 60% is used, only 60 calories are consumed. However, if the intensity of exercise is doubled in the case of high-intensity and full-body exercise, the calories consumed at this time are 200 calories. Even if only 40% comes from fat, then you will consume 80 calories from fat.
So, don't just look at fat. I suggest you look at the calorie consumption at the end of exercise from another angle. The calculation shows that the heat consumption is slightly higher under the condition of high strength.
3. 24 hours after exercise
Why do you say that intermittent high-intensity aerobic exercise can improve basal metabolic rate? In fact, there are many reasons. Let me give three examples.
First of all, after doing a squat for four minutes, we felt sore in our legs. Acid swelling is the product of lactic acid metabolism. Lactic acid is produced in the absence of oxygen, and it needs more energy to remove these lactic acids from the blood after exercise.
Second, lactic acid can promote the secretion of growth hormone. Growth hormone can not only repair tissues, but also burn fat.
Third, in the case of high-intensity exercise, such as high-intensity squats, some muscle fibers will break, and the body needs some energy to repair these damaged muscle fibers after exercise, such as protein to repair muscles.
Therefore, high-intensity interval training not only consumes a lot of energy during exercise, but also improves the basal metabolic rate after exercise, keeping our body at a high consumption value and continuing the effect of reducing fat.
Diet arrangement after training
Good training methods, combined with a reasonable diet, can achieve the best exercise effect. The following are my dietary suggestions after high-intensity aerobic exercise.
Day training:
For the purpose of reducing fat: it is best not to eat anything after six or seven in the evening, and it is best not to eat carbohydrates.
The purpose of muscle building: Don't eat anything high in carbon and water, but eat some nuts and high-protein food as a supplement.
Evening training:
No matter whether your goal is to lose fat or gain muscle, you can supplement some nutrients after exercise at night, especially some high-protein things, such as protein powder, nuts, fruits and so on. But we must reject high-carbon hydrated food.
Tips:
Because the whole body high-intensity aerobic exercise is a combination of aerobic and anaerobic, the whole exercise process increases the intensity to a certain extent compared with simple aerobic exercise, so it is emphasized here: first of all, you should find a professional doctor to confirm whether your physical condition is suitable for this training method.
Secondly, if you feel uncomfortable during exercise, please stop immediately and consult a doctor or related professionals.