Aerobic endurance and anaerobic endurance are used to reduce fat.

Prerequisites: (Good posture, stability and flexibility of joints, etc. ).

Pre-stage: the action mode adopts large-scale cluster training (requiring good fat mobilization ability) and 30-minute large-scale cluster training (squat, hard pull, etc.). ) and 30 to 40 minutes of continuous aerobic training. If the overall time is controlled between 60 and 80 minutes (including aerobic compensatory training stage), it will cause excessive accumulation of physical fatigue.

Mid-late stage: If you only do continuous aerobic exercise, the fat-reducing efficiency will be reduced a lot. At this time, the body has certain fat mobilization ability, which can improve the intensity of training. More use of some HIIT (high interval aerobic training) combined with aerobic interval training. Reasonable arrangement of the total training time is 45 to 60 minutes.

For example, the first training day can be the maximum intensity. Arrange the training of HIIT, and prefer the training of anaerobic endurance cycle. For the first time, the Japanese medium-intensity dive to the overall intensity of our whole small cycle can be dominated by continuous aerobic. The third training day is moderate and high intensity training, and you can choose cyclic training or aerobic interval.

Fitness and running are generally best arranged in the morning, followed by around 7 am and 5 pm. Middle-aged people usually exercise in the morning because of work. First of all, they don't conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system. In addition, after sleep, people's physical strength is restored, but physiologically, people still have a certain degree of inhibition.

Morning exercise is beneficial to nerve excitement, mental stimulation, metabolism promotion, and it is of great benefit to maintain abundant spirit and physical strength in a day's work.

Some people think that the oxygen content in the morning is low (plant breathing), and the fresh air is only less inhalable particles. At night, people's mental state is the best, so they should exercise around five or six in the evening.

It is not advisable to run before or after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. Generally, it is better to exercise after meals 1 hour. Running exercise before going to bed is not good, and exercise before going to bed will make the cerebral cortex in a state of high excitement, resulting in adverse reactions such as dreaminess or difficulty sleeping.

However, it is not suitable for doing large-scale exercise on an empty stomach in the morning. If the fitness distance is long, you can drink a small glass of sugar water or eat less snacks first.

"Theoretically, at dusk, the oxygen concentration in the atmosphere is the highest, people feel the most sensitive, have the strongest coordination ability, exert their physical strength and have the strongest adaptability. At this time, blood pressure and heart rate are low and stable, which is indeed a good time for exercise." Experts say, however, this does not mean that the rest of the day is not suitable for exercise.

Different people have obvious individual differences, such as different cardiopulmonary functions and physical conditions, and their exercise time, exercise frequency and exercise mode should not be the same. It should be said that the best time for exercise is not absolute, and there must be some differences between people. If there are conditions, experts suggest that it is best to consult a doctor according to the health check-up list and your own schedule and diet.

In addition, for office workers in the city, some work overtime at dusk and some rush home. It is very unrealistic for them to squeeze out an hour of exercise every day when they are busy.

In fact, for the vast majority of people with normal constitution, as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed, they can do physical exercise at any other time. If you have formed the habit of doing morning exercises, persistence will certainly benefit you a lot. There is no need to change it to evening exercises.

There is a simple way to measure whether you have enough exercise time and whether the exercise method suits you: If you are full of energy, have a good appetite and sleep quality after a period of exercise, get up early to take your pulse, and the number of beats per minute is similar or slower than before, then congratulations, which shows that the exercise amount and exercise method you have chosen are very suitable.

On the other hand, if you often feel sleepy and have a bad sleep after a period of exercise, get up early to take your pulse, and the number of heartbeats per minute is 6 times more than before, which indicates that you are overworked and should be adjusted under the guidance of a doctor.

In addition, the amount of exercise should not be the same. For example, running, the initial time is shorter and the speed is slower. After the body adapts for a period of time, it will gradually extend the running time and make the speed faster.

There are differences in physical conditions between boys and girls, so exercise should not be the same. After collective exercise in the morning, the arrangement in the evening should reflect the characteristics and differences. Boys are strong and can do weightlifting, dumbbells, basketball, football and so on. Girls have good physical flexibility and can arrange gymnastics, aerobics, cycling, swimming and so on.

It should be reminded that exercise is not necessarily healthy. For primary and secondary school students, we should keep 9 ~ 10 hours of sleep every day. If you get up early in pursuit of sports effect, it will be harmful to your health.

Adequate sleep, balanced nutrition and proper exercise can only bring people health if they are closely combined. In addition, before exercising in the morning, you must eat some liquid foods such as milk and drinks to avoid going into battle on an empty stomach. Eat well at noon and don't eat fast food easily.