We all want to know that weight loss is very abrasive, it is easy to discourage people, take drugs may produce dependence, and in serious cases, even a series of bad effects on the human body, but exercise to lose weight, although healthy but very boring, so it is difficult to stick to it, then, there is no fast slimming method can let us get rid of fat as soon as possible? The answer is yes, the following is to introduce you to seven fast slimming exercise methods.
Seven kinds of fast slimming exercise methods
1, to the outdoor sports
Studies have found that walking or running outdoors burns ten percent more calories than you do on the treadmill. In the outdoors, the relatively rugged road surface will produce greater friction; by the natural wind, the movement of the body will be subject to greater resistance; in addition, the change of uphill and downhill also makes outdoor sports can constantly change the pace. Therefore, whether it is running, cycling or roller skating, practitioners will be subject to greater resistance in outdoor exercise, the body itself needs to consume more calories. Compared with forging on the treadmill, outdoor running can consume 3% to 5% more calories. In addition, the fresh air and changing scenery can make fitness more interesting, but also can help practitioners stick to longer.
2, pay attention to the warm-up exercise
Many people do not like to warm up when they start to do exercise, thinking that they can save time. But in fact, then you waste the moment of burning calories, proper warm-up exercises can improve your body temperature and increase the fat burning activity. For every degree of increase in your body temperature during exercise, your cells will correspondingly increase their metabolic rate by about 13 percent. Before exercise do a simple to moderate intensity at least 5 minutes of warm-up exercises, gradually increase your heart rate, let your muscles move, your breathing accelerated, your body’s metabolism and calorie consumption will get a greater increase.
3, each exercise at least 12 minutes
Any exercise will burn calories, but to really achieve the effect of weight loss, you need at least 12 minutes (warm-up exercises do not count) of exercise. Take the time to build a training effect, thus improving the body’s ability to carry oxygen and produce more fat-burning enzymes, such as lipase, so you can burn more calories while exercising, and do other things with more energy.
4, short time high intensity exercise burn more calories
Short-time, high-intensity exercise is a method of exercise accompanied by moderate rebound, but in the same time, short, high-intensity exercise can burn 1.5 to 2 times the calories of long, soft exercise, and even after the exercise can continue to burn 75 to 125 calories. Short, high-intensity workouts strengthen your muscles during exercise and increase your cells’ ability to burn fat. Studies have found that cycling with different intensities, such as pedaling slightly harder for 5 minutes and then easily for five minutes, which lasts an hour and a half, burns more than 15% more calories than those who have been pedaling harder for 30 minutes.
5. 1 hour of exercise, once a week
Researchers at the University of Victoria in British Columbia found that 60 minutes of exercise consumes five times more calories than 30 minutes of exercise. Even if you do not have time for an hour of exercise every day, once a week, then it is possible to burn more calories than a short period of exercise.
6, choose heavier dumbbells
Use heavier dumbbells (for example, if you lifted 10 pounds of dumbbells 10 times before, now lift 20 pounds of dumbbells 5 times), which will allow you to burn 25% more calories in the exercise of lifting dumbbells. Because heavy weights break more muscle protein, your body must use more energy to recover, so that the body burns more calories. Researchers at Washington University School of Medicine in St. Louis found that people who lifted heavy weights for three to six times had a metabolic rate of burning calories during their sleep of up to 8 percent. That’s enough to make you lose about 5 pounds in a year, even if you don’t do anything else.
7, try to get your body to move more
If more than 350 calories, you can lose 35 pounds a year. Burn more than 350 calories a day, just need you to stand up and listen to the phone when you talk on the phone, pacing back and forth, rather than the whole person sitting in a chair; do not spend too much time at the computer, more stand up and walk; if it is a short distance then use walking to replace other means of transport.
Above, I gave you details of the seven fast slimming exercise methods, you can choose several of them according to their own situation, but also to act according to their ability, the seven fast slimming exercise methods so that we also clearly know that in fact, to lose weight, can not blindly blind practice, to have their own plans and organization, the right way will allow us to get twice the result with half the effort.
