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. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better. The following is the method of burning fat and aerobic exercise that I share with you. Welcome to read and browse.

1, split multiple stages

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. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.

2, master the strong and weak rhythm

If you master the strong and weak rhythm in 30 ~ 45 minutes of aerobic exercise, then your calorie consumption can be doubled. That is, during high-intensity exercise, a gentle recovery time is added every once in a while. The adjustment of exercise frequency varies from person to person, which does not mean that anyone should exercise until his heart is pounding, sweating and panting is a good exercise effect.

3. Warm up before exercise.

Before exercise, the warm-up process can not be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. Warm-up preparations should be made before any exercise, including yoga, pilates and other fitness programs that we think are more soothing.

4. Resistance Movement

Walking in the water while swimming will increase the body's resistance. This method sounds easy to do, but after trying it, you will find that it is much more difficult to complete this kind of exercise than the usual fitness method, because the resistance of the human body in water is many times that in air, but it can make the body consume more calories.

5, accurate action in place

You can't be sloppy during exercise. Complete each step carefully and strictly, and you can achieve the maximum exercise effect in a limited time. For the exercise range required by the coach, although we should do what we can, it is best to try our best to ensure that each movement can achieve the best effect.

6, balance the whole body movement

Pay attention to the balance of heat consumption between upper body and lower body during exercise. So if you don't want to spend more time on fitness, about 45 minutes is the most suitable exercise time. Choose those sports that can exercise the whole body, such as swimming, dancing, body-building exercises and so on.

7. Focus

When you exercise, you should concentrate. If you exercise muscles in a certain part of your body, then your whole body's attention and feelings should also be concentrated in this part, and the exercise effect will be better.

A beginner's guide to aerobic exercise:

1. Test the exercise intensity before exercise.

The exercise intensity during aerobic exercise consists of the maximum exercise heart rate and the heartbeat training area, and the heartbeat training area is a reasonable heartbeat range under appropriate exercise intensity. Maximum heart rate calculation method: 220- age; Calculation formula of heartbeat training band: 60% ~ 85% of the maximum heart rate.

For example, the maximum heart rate of a 40-year-old person during aerobic exercise is: 220-40= 180 (times/minute), and this person's heartbeat training zone should be 180? (0.6-0.85) =108-153 (times/minute).

2. Self-test exercise intensity during exercise.

When exercising? Talking to yourself? If you can say complete sentences at a normal rhythm and keep breathing smoothly, you are doing aerobic exercise. If you are out of breath, you should slow down.

3. Monitor the heart rate by checking the pulse after exercise.

Check the pulse as soon as the exercise stops. Generally, the time to check the pulse is 6 or 10 seconds, and then the number of checked pulses is multiplied by 10 or 6 respectively to get the heart rate per minute. If the measured heart rate is lower or higher than the heartbeat training area, the intensity of aerobic exercise should be adjusted.

4. Don't exercise with people who are stronger than yourself.

Exercise intensity varies from person to person. If you keep up with others, often others are doing aerobic exercise and you are doing anoxic exercise.

The more times you exercise every week, the better, otherwise you will burn less fat.

Aerobic exercise should be 6 times a week, and if the purpose is to lose weight, it should not be less than 5 times a week. If you do low-intensity aerobic exercise such as walking, the daily exercise time should not be less than 1 hour; If you run with the goal of losing weight, you should exercise for at least 30 minutes every day. An exercise should not be fast, slow or stop, and the whole exercise should be at a constant speed.

6. For people who have never exercised and obese people, the best time for exercise should be 30-60 minutes.

You can eat after three meals, but don't choose before meals, or you will get hungry easily. If you feel hungry during exercise, you should eat something. You can eat some fruits or drink low-fat milk, soy milk and other drinks to prevent hypoglycemia.

7. You can't extend each exercise time to reduce the frequency of exercise. Too little exercise frequency is not conducive to the establishment of intramuscular fat burning system, and lipase can not give full play to its activity. The burning ability of fat is not available in a day, and long-term exercise is easy to damage the body.

8. Don't exercise for the sake of exercise. When you are sick, such as a cold or a fever, you must keep exercising. Sick bodies often do not do aerobic exercise, which is very bad for their health.

At this time, you should stop exercising and have a good rest. When you suffer from severe insomnia and general fatigue, it is not suitable for exercise. And any busy work, heavy housework and social activities are not the right reasons to stop exercising.

9. Jogging requires a pair of professional running shoes.

Replacing running shoes with sneakers or ordinary sneakers will only increase the chances of ankle and knee injuries. Professional running shoes are light in design, and the soles have good elasticity, which can play a buffering role when running. It can make the exercise process easy and free, and it is also important to prevent physical injury.

10. As long as the air quality is good, you can choose indoor and outdoor sports.

It is best to choose a flat hard ground for outdoor sports. If you run on land or grass, it will greatly increase the resistance and intensity of exercise. Running in uneven or rocky places is easy to cause unnecessary injuries such as falling and spraining ankles.

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