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Aerobic exercise is the best exercise to burn fat.
Choosing morning running can make the weight loss plan get twice the result with half the effort.
Prime time to lose weight -6am- 1am
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Any exercise can consume more calories, but if you exercise early, you can not only consume more calories, but also maintain a high basal metabolic rate the next day, and the weight loss effect is more obvious. This is because exercise can awaken the metabolic mechanism of human body. After getting up early, the vigorous metabolism during exercise will be preserved to a certain extent, making you full of energy all day.
2
Choosing aerobic exercise can make the weight loss effect of morning exercise more remarkable, and it is especially good to keep the whole exercise time at 40-60 minutes. The intensity of morning exercises should be gradually upgraded to give the body a buffer time. First do low-intensity jogging or stretching for 5- 10 minutes, and then do higher-intensity sports, such as tennis and running; Or highly malleable sports, such as yoga and pilates, to help shape.
three
The temperature is low in the morning, and my body just woke up from sleep. At this time, the body temperature is the lowest and the muscles are the most stiff. Therefore, it is absolutely necessary to do warm-up exercises in the morning.
The main purpose of warm-up exercise is to warm up the body, improve the stability of deep muscles and reduce the possibility of sports injury. Walking slowly, jogging, standing and gymnastics are all good ways to warm up. According to personal physique, the warm-up time varies from 3 minutes to 10 minutes, and you can feel slight fever.
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Keep the prime time-1 1-12 at noon.
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In my impression, my brain and body are tired at noon, and it seems that it is not suitable for exercise. In fact, most people will not feel tired within 1 1- 12/hour. This is the moment of general mobilization, and the physical demand is strong. The low tide of human movement is from 12 to 14. In addition, for busy office workers, this time is the most suitable time for exercise in a day. Therefore, making full use of the noon 1 1-12 to exercise can improve the body's acuity, avoid fatigue and strengthen the body.
2
Exercise at noon, and the intensity of exercise should be determined according to your own physical strength. The general principle is not to be too strong, but to be gentle. Don't feel tired after exercise. Suitable exercises include yoga, brisk walking, aerobic and other low-intensity aerobic exercises. It is enough to exercise until you are slightly asthmatic but comfortable.
three
Yoga exercise is mild and aerobic, with low intensity but good effect, and requires little space and equipment, which is very suitable for noon exercise. Various stretching movements in yoga can accelerate the blood circulation of the body and have combustion-supporting fat; Various twisting postures can also stimulate places with more fat accumulation, such as waist, buttocks and thighs. When practicing yoga, remember to do your own limit, and don't impose the difficulty of the action on others to avoid injury.
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Prime time for muscle building-16 pm -2 1 pm
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This period of time is the peak of human exercise ability, and the muscle growth and cardiopulmonary function of human body reach the best state. At this time, the muscle-building effect of exercise is the most obvious.
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Don't waste the prime time to gain muscle. At this time, muscle strength training is the best type of exercise, such as gym exercise, cycling, basketball and so on. It can also be combined with highly extensible sports, such as yoga and pilates. And the effect of aerobic and anaerobic alternate exercise is more obvious. Aerobic exercise helps to consume body fat, exercise physical strength, anaerobic exercise enhances muscle strength, and the combination of strength and strength can shape a lean figure.
three
Many female friends are very resistant to the word "muscle gain" and are afraid of becoming a female man. In fact, under the influence of hormones, women have to go through extremely hard training to develop obvious muscles. Ordinary muscle training can only consolidate the existing muscle tissue without losing it. Reducing fat can make your muscle lines stand out, and at the same time make girls' muscles more elastic, symmetrical and graceful. The greater advantage of muscle building training is that it can improve the basal metabolic rate of the body and fight against aging.