How can I quickly reduce the fat in my waist and abdomen? I believe this topic is also a topic that many friends and many fitness people are very concerned about. Simply put, it is to eat less and exercise more. Today, Sepp Fitness Instructor Training Base mainly talks about sports with you.

Want to lose abdominal fat, do sit-ups, can you lose abdominal fat? In fact, this is not necessarily the case. First of all, let's say that there is no local fat loss. If you do this exercise in one part, it doesn't mean that the fat in this part will be lost. All the body fat will be lost. Exercise for two months, three months and six months will make your arms thinner, your legs thinner and your stomach smaller. What kind of exercise has the best effect of reducing fat?

Remember that aerobic exercise is the best way to lose fat. Aerobic exercise consumes the most fat per unit time. What is aerobic exercise? Running, cycling and skipping rope are called aerobic exercise? Attention is not necessarily. Those were all exercises just now, so what is aerobic exercise?

Aerobic exercise must meet four conditions simultaneously. The first is that all large muscle groups must participate. When you do this exercise, all your arms, legs and stomach will participate. The second is such a continuous movement, not temporarily stopped, but always persisted. Third, the control time is more than 20 minutes and less than 60 minutes. Finally, the requirement of heart rate. Heart rate control in a certain range. If the heart rate is too high, it means that the exercise intensity is too high. If the intensity of exercise is too great, it may be close to anaerobic exercise, so it is not called aerobic exercise.

Anaerobic exercise mainly consumes carbohydrates stored in your body, so if your heart rate is too low, it may be that your intensity is too low and you consume too few calories. How to calculate the range of heart rate? Is to subtract the age from 220 to get the maximum heart rate. Then calculate 50% to 85% of the maximum heart rate, that is to say, control the heart rate at 50% to 85% of the maximum heart rate. The maximum heart rate is 220 minus your age, which is your first year. Then you see that the intensity of exercise is different with age.

So what we said just now, you can re-plan your training, especially add aerobic exercise to your training. You can also review whether you have met the requirements of aerobic exercise when running, cycling and skipping rope in the past. With diet, doing some reasonable exercise, especially aerobic exercise, can help you quickly lose this part of fat in your waist and abdomen.