Because when our physical fitness improves, running becomes easier and easier, the heart rate will not increase rapidly because of running, and the effect of burning fat is not obvious, so it is time to improve the training intensity.
Increasing the intensity of training can change the running mode, such as changing from the initial uniform running to variable running, or changing the exercise mode, such as replacing running with high-intensity aerobic training.
What is high-intensity aerobic training? It is a training action involving multiple joints and muscle groups, which is more difficult to do and will obviously improve the heart rate. With the participation of more muscle groups, faster heart rate and increased breathing capacity, fat can be consumed effectively and quickly.
Here are some high-intensity aerobic training exercises for everyone.
Action 1: Squat and jump to touch the toes on the opposite side, jump upright with your feet apart and do squats, then bend your hips and straighten your arms until you touch the toes on the opposite side, and then get up and do 20-30 in a group.
Action 2: Bend your knees, bend your knees and hips slightly, jump up hard, open your hands and legs at the same time, and return to your original position when you fall, one group 15-20.
Action 3: Bench-style retreat: the body is facing up, the feet and hands support the ground, the hips are lifted off the ground, and then the hands and feet are combined to retreat step by step.
Action 4: Slide left and right, stand up and take a step to the left with your left leg. At the same time, the whole body jumps to the left, the right leg pushes back, and the right hand hits the toe of the left foot, alternating left and right, creating 20-30.
Action 5: Jump back and forth alternately, support the ground with both hands and feet, tighten the core, and jump back and forth with both feet crossed, a group of 30-60.
If physical support, you can do 5 movements together and do 3-6 groups in cycles. It doesn't matter if you can't finish it. You can choose 3-4 actions to repeat 3-4 groups, and then gradually increase the number of training actions and training groups. First of all, you should have a tight figure. Besides reducing fat, shaping is also very important. You can learn some strength training such as dumbbells and barbells. Combined with aerobic training, not only the effect of reducing fat is good, but also the body shape will be better after reducing fat.