How to exercise to lose weight can quickly achieve the goal of slimming
Lead: Fitness is not only to shape the body, but also to exercise the body very well, to keep fit. Exercise is a good way to lose weight, so what kind of exercise can burn fat the fastest, when can exercise quickly achieve the goal of slimming, the summer has arrived, leaving the fat to lose weight less time, Xiaobian will teach you how Choose the best way to lose weight.
1 , treadmill pk bicycle
In general, instruments like treadmills cause the practitioner to consume more calories. In addition, a study also showed that in 18.5 minutes, moderate-intensity treadmill exercise can burn up to 200 calories, and the calorie burning of rowing and cross-country skiing is followed by the heat of a stationary bicycle ( non-motorized bicycle ) . The lowest burning, it takes 32 minutes to burn 200 calories.
But that doesn't mean the treadmill is the only option for you to go to the gym. Doing the same kind of fitness exercises day after day can easily reach the state of the fitness bottleneck, so it is also necessary for the practitioner to change the fitness items and methods frequently.
Recommendation: Treadmills are used interchangeably with other instruments. 75% of the exercise time is on the treadmill and the remaining 25% is spent on other instruments. ( Take a four-day exercise a week, you can use it on a treadmill for three days, and practice other equipment for the rest of the day )
2 , morning exercise pk evening exercise
Recently, American sports medicine conducted a survey of practitioners who used to exercise in the morning, afternoon and evening. The results showed that in 3 months, 85% of people who exercised in the morning felt that fitness is difficult to maintain, and 50% afternoon exercise. People feel that fitness is a little stubborn, and only 25% of people who exercise at night feel that fitness is a little hard. This is because the human body has the highest body temperature, the flexibility and sensitivity of the body, the strength of the muscles and the cardiopulmonary function are also in the best state between 6 pm and 8 pm. Therefore, exercise exercises at night are most effective, and fitness is also the best. In addition, if you are used to outdoor exercise, the air quality in the morning is not the best in the day. If you exercise close to the main street, the dust and exhaust in the air will reach the maximum in the morning, especially not suitable for exercise. .
3 , short-term high-intensity exercise pk long-term soft exercise
Short-term high-intensity exercise is a kind of exercise method with moderate rebound, but in the same time, the heat burned in short-term and high-intensity exercise can reach 1.5~2 times of long-term soft exercise, and even continue to burn after exercise. 75~125 calories.
However, faster burning of heat does not mean that fitness is more scientific and healthier. Excessive short-term, high-intensity exercises can cause sports injuries. The medium to low level of exercise for 45 to 60 minutes can help the body produce more mitochondria, and these mitochondria are the driving force for the cells to burn themselves, so the metabolism is naturally accelerated.
Recommendation: combine the two. If you have aerobic exercise for more than four days ( including four days ) within a week, then it is recommended that you combine one or two short-term high-intensity exercises with moderate and low-intensity long-term exercises.
4 , indoor exercise pk outdoor exercise
Outdoors, the rougher roads will produce more friction ; the affected body will be more resistant to the natural winds ; in addition, the uphill and downhill changes will allow outdoor sports to constantly change the rhythm. . Therefore, whether it is running, riding a bicycle or roller skating, the practitioner will be more resistant to outdoor sports, and the body itself needs to consume more heat. Outdoor running can consume 3% to 5% more calories than running on a treadmill. In addition, fresh air and changing views can make fitness more fun and help practitioners stay longer. Of course, bad weather or too strong, too dark light is also potentially dangerous for people exercising outdoors. Under such circumstances, we should transfer the exercise to the room and use fitness equipment to make up for it. For example, we can simulate the movement state of climbing on a treadmill, as long as the running angle is constantly changed.
Recommendation: Outdoor exercise is better if conditions permit
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