What exercise strategies are there to make fat burn faster? For those who want to burn fat, they need to do exercise. There are also some strategies in fat burning. Do you know what exercise can burn fat quickly? Let's take a look at the articles about which exercise strategies make fat burn faster.
Which exercise strategies make fat burn faster 1 strategy 1. Exercise 3-5 days a week to lose weight quickly.
Aerobic exercise can effectively burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other. If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of muscle strength exercise to continue losing weight.
If you want to lose weight, you must exercise strictly for 30-60 minutes every 3-5 days, alternately with aerobic and muscle strength, or exercise for 60-90 minutes every 3-5 days. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight.
For example, instead of jogging for 30 minutes every day, you can walk 10 minutes in the morning or evening and climb the stairs or walk 10 minutes at noon to achieve the principle of "30 minutes every day".
Strategy two. Exercise in the morning is the best time to lose weight.
It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in a day follows the following pattern: before you wake up in the morning, metabolism is at its lowest point. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.
Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories. Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.
If you can do five morning walks in 1 week, you can finish the distance of 4500m each time. In addition to consuming 250-400 calories during exercise, plus the "added value" of 180-400 calories after exercise, 1 month can reduce 1.8 kg of fat, and 1 year can reduce 2 1 kg. In this 2 1 kg, what you lose is not water or muscle, but the fat you need to lose most!
Arranging your own morning exercise can get twice the result with half the effort. Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early after exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient!
Strategy three, make your heart beat faster, but don't be too reluctant.
The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted. For example, it won't take long to do 50 push-ups (as long as you finish them), but you will probably feel very tired!
But if you take a brisk walk instead (it seems to be slower than punching in before going to work) 10 minutes, you will feel relaxed and happy, and the calories you consume are 10 times that of push-ups!
Strategy 4: Sufficient exercise intensity
The intensity of aerobic exercise should be at least 60% of the maximum heart rate. So, for example, shopping in department stores on weekends, although my feet are sore and my legs are numb at the end of the day, the efficiency of burning fat is not as good as walking or stepping on a faster and stronger treadmill 1 hour.
People who want to lose weight should do at least 30 minutes of aerobic exercise with appropriate intensity, so as to burn more fat. In addition to losing weight, it can also increase cardiopulmonary function and softness. Remember to choose an exercise intensity, which can make you gasp a little, but not too much, which makes you feel a little tired, but you can still persist for more than 30 minutes.
Strategy 5: Cross-training to burn fat quickly and lose weight with half the effort.
Most people know that if you want to lose fat quickly and healthily, you have to do aerobic exercise for 30-60 minutes! But not everyone can take time out to exercise every day.
Cross-training, which is very popular in recent years, stagger muscle strength and aerobic capacity, and the fat burning efficiency is at least 15% higher than that of simple aerobic capacity. As long as you exercise less, you can still achieve good results, so that many busy modern people can easily exercise to lose weight.
Muscle strength training in cross-training can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercise can improve the fat burning ability of muscles and double the slimming effect! At the same time, cross-training is not only variable, but also muscle strength training can adjust the fatigue accumulated by aerobic exercise, reduce the accumulation of lactic acid and make the body feel lighter!
You can exercise with muscle strength of 1 minute, and do aerobic exercise every 5 minutes. Do this for 6-7 rounds for about 30-60 minutes. For example, 5 minutes treadmill+1 minute dumb gymnastics, 5 minutes treadmill+1 minute dumb gymnastics.
Strategy six. The longer the exercise time, the higher the fat consumption rate, but don't exercise excessively.
Losing weight should be based on the principle of reducing the fat that makes you loose and affects your health. This is the real focus! Studies have confirmed that if you just diet to lose weight, 30% of weight loss is due to muscle loss. Theoretically, if you exercise regularly and have a healthy diet control, your fat consumption can reach 95%. Exercise lasting 30-60 minutes, in which 50% of energy comes from fat consumption, is the best choice for beginners.
Advanced people may wish to exercise for 60-90 minutes, when the energy supplied by fat reaches 70-85%. Long-term excessive exercise for more than 90 minutes may make you tired, damage your blood or cause sports injury due to excessive free radicals.
Strategy seven, exercise to lose weight should be a normal diet.
Dieting, the calorie intake is lower than the basal metabolic rate, which will cause muscle loss, even if it is thin, it will be loose! After a day of dieting, the body's metabolic rate will naturally drop 15-30%. Although you eat less, your body consumes less. This result will not only make it harder for you to lose weight, but also affect your health.
To make matters worse, the central nervous system will be stimulated, which will increase your appetite and make you eat more later. If you lose weight through a normal and balanced diet and exercise, you can avoid the problem of declining metabolism. With exercise, you should eat normally, and don't just seek quick results.
Strategy 8: Exercise 3 days a week after losing weight successfully.
Exercise is the most effective and lasting way to lose weight. Maintaining a healthy weight standard and decent appearance for a long time is a lifelong matter. Choosing exercise as the best way to lose weight is to make exercise a part of your daily life.
You have achieved the goal of losing weight, so don't put your sneakers on the shelves quickly! At this time, you should have fully realized that continuous exercise will make you happier and healthier!
Exercise can be adjusted from 5-6 times a week to 3 times a week. In order to improve physical condition and maintain weight loss, continue to exercise.
Strategy 9. Don't weigh yourself two weeks before exercise.
You are not mistaken! Except for the original weight recorded on 1 day, when you start continuous exercise, please ignore the weight figures of the first 2 weeks!
Because, at the beginning of exercise, muscles increase day by day, but fat burns not so fast, and weight must rise rather than fall. If you use a body fat meter, you will see that ... although the weight has increased (or remained the same), the body fat has decreased day by day. As long as you don't worry about your diet because you did exercise, you will see the good effect of losing weight in 2-3 weeks!
Policy 10. Aerobic exercise can burn fat effectively.
Aerobic exercise is recognized by the medical community as the most effective way to burn fat. What is aerobic exercise?
As long as it is full-body and can exercise continuously, for example, walking, jogging, cycling, swimming, aerobic dance, roller skating, badminton, tennis, skipping rope and so on. As long as it lasts for more than 30 minutes, it is an excellent "aerobic exercise". Weight loss exercise must be aerobic, and the efficiency will be high!
Prepare a pair of good sports shoes and sweat-absorbing and breathable clothes; At least 30-60 minutes of aerobic exercise can achieve the purpose of burning fat. Before and after exercise, you need to do warm-up and relaxation exercises for 3-5 minutes, such as walking and brisk jumping.
Strategy eleven, muscle strength exercise enhances the effect of body shaping.
Muscle strength training is simply an exercise method to increase the weight-bearing capacity of muscles, also known as anaerobic exercise or weight-bearing training. For example, dumbbells, elastic ropes, sit-ups, push-ups and traditional yoga are all muscle strength exercises.
Muscle strength exercise can build a lean body. If you don't want your metabolism to decline and it becomes more and more difficult to lose weight, you must do muscle strength exercise. Because muscle strength exercises help you exercise the muscles that are the main force to burn fat! The body can only burn 4 calories per hour per 1kg of fat and 1kg of muscle, but it can burn 75- 125 calories per hour (depending on people, exercise intensity and time). And muscles will make you look stronger, and the lines will be tighter and more elastic after losing weight.
If your weight loss exercise is mainly muscle exercise, the effect will be discounted, because muscle exercise can't continuously increase the oxygen intake of the body, and it can't burn fat! Do not do aerobic, only do muscle strength (don't burn excess fat, keep exercising muscles), which is likely to make your body like streaky pork, with lean meat mixed outside a layer of fat oil, which is unhealthy!
At the beginning, you can add 10 minutes of muscle strength exercise on the basis of each aerobic exercise, such as 30 minutes of treadmill+10 minutes of dumbbell exercise. Or add 2 days of muscle strength training to the weekly exercise plan to help improve metabolism.
Policy 12. Change the type of exercise and increase the interest.
Walking by jogging or treading on a treadmill, or deliberately tuning the treadmill to different frequency bands, increases the difficulty and challenge of exercise. "Changing different types of exercise" can also help you innovate and change, and eliminate the boredom of doing the same exercise every day.
What exercise strategies make fat burn faster? 2. The best exercise to lose weight by burning fat.
stop
In fact, taking a leisurely walk with friends won't burn fat. In order to make the muscles that store the most calories, such as legs, hips and core muscles, consume calories quickly in a short time, it is necessary to keep your body upright, swing your arms back and forth, and land your heels first and then your toes.
Accelerated fat burning method: alternate brisk walking or jogging.
run quickly
Running is the biggest source of calories and fat consumption. In particular, it can consume core muscle groups such as legs and buttocks. Runners are generally well-proportioned and thin. In order to burn the most calories in each step, you need to swing your arms and keep your feet close to the ground while running.
Accelerated fat burning method: it is best to run alternately at high and low speeds.
rope skipping
In order to burn a lot of fat in each jump, it is best to choose a skipping rope with a handle and a rope length smaller than that under the armpit (measured by standing in the rope), and then do it as follows: when jumping, your feet are slightly apart, your body is straight, and the closer your feet are to the ground, the better. Even if you don't have a ready-made rope around you, you can follow the above tips and get the same effect without skipping rope.
Ways to speed up fat burning: frequently change the speed (slow or fast) and mode (jump with one foot first, then jump with both feet), or jump rope while jogging.
The hula hoop
Choose an adult-sized hula hoop (it is bigger and heavier than a child's size, so it is easier to turn), and stand it up to your chest, then this hula hoop is very suitable for you.
Roller skating
Skating can not only increase your fun, but also help you burn a lot of fat when you take turns using thigh and hip muscles to keep your body balanced. More importantly, this method will not add too much pressure to the knee joint. At the same time, don't forget to wear safety helmet, wrist protector, knee protector and elbow protector.