Do 10 minutes of fat burning training every day, don't say you don't have time! Scotty Butcher, an associate professor in the Department of Physiotherapy at the University of Saskatchewan, said: "Exercise is a challenge to the body, and strenuous exercise is a great challenge, so the body will make a faster and more comprehensive response to cope with the next challenge; Therefore, after exercise, more blood will flow to the muscles, and the blood will carry oxygen and nutrients, which will not only increase the quality of muscles, but also reduce waste and repair inflamed parts. However, as long as your metabolic equivalent is above 6 and lasts for 10 minutes, it actually has a certain degree of effect, such as running, swimming, or doing some boxing or aerobic dance sports, which are all good choices.
So, how can we achieve the training intensity in a short time? You can try some action combinations that can improve heart and lung function, such as jogging plus skipping or jumping on and off, and you can achieve excellent training results in a short time of 10 minutes. In addition, when our body is no longer limited to a single action, we can strengthen the * * * effect on more than one muscle group through compound training.
The research of the University of Saskatchewan in Canada pointed out that as long as the metabolic equivalent reaches above 6 and lasts for 10 minutes, it actually has a certain degree of effect. Let's list three different exercise schedules, and use your 10 minutes every day to burn a lot of calories! But what needs to be emphasized here is that "the number of calories burned and consumed will depend on factors such as age, weight, body composition and training intensity". In addition, because the training time is very short, the warm-up time is only about 1 minute. Please adjust the warm-up time according to everyone's physical condition, and don't forget to stretch after each training, so that healthy exercise will not become sports injury.
10 minute aerobic exercise In order to make full use of 10 minute, you must do your best and concentrate on it. At the same time, in order to ensure that you won't get hurt during training, please do enough warm-up exercises first to keep in good physical condition.
1 min-warm up with a brisk walk
1 min-jogging in place
1 min-opening and closing gaps
30 seconds-long jump (jump forward, turn around and jump back to the original point after landing)
30 seconds-jogging in place
30 seconds-long jump
30 seconds. -Run with your feet up
30 seconds. Bobby jumped.
30 seconds-climber
30 seconds.-Run with your feet up.
30 seconds. Bobby jumped.
30 seconds. -Run with your feet up
30 seconds-jogging in place
1 min-Squat Jump
1 min-Steps to Adjust Heart Rate
10 minutes in-situ intermittent sprint We all know that running is another aerobic exercise that burns fat, but if you only have 10 minutes, you can try some high-intensity intermittent sprints to burn more calories. The next menu is to use short-term explosive in-situ running, and then gradually increase the speed to enhance the training intensity. If you don't like running in place, you can choose a sloping road to run back and forth.
1 min-warm up with a brisk walk
1 min-jogging in place makes your body warm.
1 min-run on your knees (knees up to your waist)
30 seconds-increase your running speed so that the amount of exercise you feel can be expressed to about 6-7.
30 seconds-jogging or walking
30 seconds-increase your running speed so that your perceived movement can be expressed to 8.
30 seconds-jogging or walking
30 seconds-increase your running speed so that your perceived amount of exercise can be expressed to 8 or more.
30 seconds-jogging or walking
30 seconds-increase your running speed so that your perceived amount of exercise can be expressed to 8 or more.
30 seconds-jogging or walking
1 min-try your best to sprint in place
1 min-jogging
1 min-Walk slowly
10 minute skipping training In addition to running, skipping is also a good way for many people to consume calories, but it is really difficult to jump for a few minutes in a row, especially those who are not used to skipping. So we combine skipping with interval training, so that the duration of each skipping is about 30 seconds, and then we can adjust it by jogging or walking intermittently, which will keep the body burning calories. At the same time,
1 min-warm up with a brisk walk
1 min-jog in place and wave your arms.
30 seconds-jump rope in place
30 seconds-jogging or standing still
30 seconds-jump rope in place
30 seconds-jogging or standing still
30 seconds-jump rope in place
30 seconds-jogging or standing still
30 seconds-jump rope in place
30 seconds-jogging or standing still
30 seconds-jump rope in place
30 seconds-jogging or standing still
1 min-Jumping rope is faster
1 min-jogging in place
1 min-Walk slowly
Reference//is very appropriate
Editor//David