Does weight loss exercise need to be more than 30 minutes to be effective?

Many people are confused. Sometimes they really can't take too much time because of work, but they are really willing to exercise. But they are afraid that it is better to not move without moving for a short period of time. Not only is it ineffective, but it is also not at all happy.

　　This is the problem: Let's solve it together today!

　　Is there any effect if the time is not long? Does exercise really have to be more than 30 minutes to be effective?

　　In fact, it is not. Moving will save you, and moving will be effective. Persistence can continue to improve your exercise ability and physical function. It can keep you energetic for a long time!

　　Don't think half an hour every day seems nothing If you use it, don’t exercise, or wait for the weekend to rest and exercise for a long time. It is actually very effective. Let’s take a look!

　　So why so many people say that aerobic exercise lasts for more than 30 minutes to be effective?

　　Secondly, it is because research and testing has pointed out that the 15 minutes before aerobic exercise is provided by muscle glycogen as the main energy source. The calories you consume in the first 15 minutes of exercise are sugars, and the fat supply starts 15 to 20 minutes after exercise.

　　The blood will flow into the fat tissue in a large amount and start to consume fat. At the 20th minute, it can reach a fat burn rate of 50%. Therefore, Generally, aerobic exercise lasts for more than 30 minutes, to ensure that you have at least 10 minutes of fat burning at 50% fat burning rate.

　　In short, blood sugar starts to be consumed in the first minute after exercise. After ten minutes of exercise, the blood flow in the adipose tissue increases, indicating that the fat begins to burn, and the blood flow of the adipose tissue reaches its highest level for exercise for 30 minutes. Of course, if you can last for 40 minutes or even longer (it is recommended that you catch a single exercise between 45-1hr and do not exceed it too much) you can consume more fat at a high-efficiency fat burning rate! But don't be too long, as the fat burning efficiency will decrease after more than an hour.

　　The key point is: Then talk about it. What to do if you can't achieve the best effect in half an hour? Isn't that a pity? If you have very little time, there are other exercises that can replace it.

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High-intensity interval training can achieve a good fat burning effect in a short period of time.

　　I remember the most effective way to lose fat that we shared before. The principle and method of HIIIT is a combination of high-intensity and low-intensity exercise - high-intensity → low-intensity → high-intensity → low-intensity.

　HIIT splits the entire exercise process into a bar with shorter time and higher intensity, and each bar will follow a recovery stage (rest or exercise intensity reduction), so that we can complete a larger amount of exercise less time. If you use high-intensity interval exercise, you must exercise more stimulating and intensely in a short period of time

　　Interval training is through It is fast and intense burst exercise to achieve maximum muscle fatigue and oxygen consumption. Compared with traditional aerobic exercise, HIIT may only take half or even a quarter of the time, no more than 15-20 minutes at most.

But the premise is that if the 15 to 20 minutes we are talking about is a good training time, if you have poor exercise ability and poor mastery of exercise skills, it may be about 30 minutes slower. But it is already a very time-saving.

HIIT is a person who needs a certain foundation of exercise. Therefore, it is recommended that you do basic exercise first and slowly improve your exercise ability to master it

How to do it : We have shared 9 free-combination training movements and HIIT training videos for reference

　　　　Select the exercise you want to do and perform super-intensity interval training. It can be running, aerobics, or comprehensive exercise.

　　　　　The gentle exercise lasts for 1 minute, and then starts to 90-95% of the maximum heartbeat rate (in short, it is like running a hundred meters)

　　　　　　The intense exercise lasts about 15-20 seconds, and then returns to a minute of mild exercise intensity, and then to the next 15-20 seconds sprint

　　　　＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀＀ It feels like you only consume a little calories for an hour, but in fact, many people don’t know that exercise has a “post-combustion effect”! Especially HITT

　　Even if you stop exercising, the maximum blood flow concentration of fat tissue can last for six hours. This means that you are still burning fat within six hours of exercise (how is it? Are you excited after hearing it)

Further reading:

Detailed explanation of HIIT high-intensity interval training

　What is post-combustion effect? ​​You can burn fat even when you fall asleep!

HIIT high-intensity interval training method, have you really done it right?