Six tips for aerobic exercise

Key tip: If you master the rhythm of strength and weakness in half an hour of aerobic exercise, you can achieve twice the result with half the effort, that is, add a gentle recovery time to the intervals of high-intensity exercise. The same half an hour of aerobic exercise

　　1. Stressful aerobic exercise

　　If you master the rhythm of strength and weakness in half an hour of aerobic exercise, you can achieve the effect of twice the result with half the effort, that is, add a gentle recovery time to the intervals of high-intensity exercise. The same half an hour of aerobic exercise, this rhythmic exercise consumes twice the calories than the smooth rhythm exercise. Dr. Katherine Jackson, director of the Department of Sports Function at California State University in the United States, pointed out: "If you continue to do high-intensity exercise, you will be exhausted soon, but interval rest and recovery can help you maintain this high-intensity level."

Castrophic consumption for 30 minutes of smooth movement on the elliptical machine: 1222 joules

Castrophic consumed by 30 minutes of exercise with strong and weak rhythm: 2444 hokes

2. Use one leg when riding a bike

　　When you are exercising on a scooter, intermittently pedaling one leg with more force can strengthen the intensity of the exercise. At the beginning, you can pedal the pedal with medium strength for 4 minutes together, then focus on the left leg and pedal with high intensity. After 30 seconds, change the right leg as the main force leg, and then pedal for 30 seconds. Then, pedal the two legs at medium speed for 4 minutes as adjustment and recovery. In this way, pedal one leg hard for 1 minute every 4 minutes, for a total of 30 minutes. Michael Yusef, fitness education manager at Chelsea Pyles Sports Center in New York, said that such single leg pedaling can help you burn 20% more calories.

Castrophic consumption for 30 minutes of exercise on the scooter: 950 joules

The calories consumed by exercising for 30 minutes after the force interval of one leg: 1138 jams

3. Water consumption method

　　American Gymnastics Association spokesperson Neil Maggie said: "If you just sit and drink water one cup after another, no matter how many cups you drink, it will not help your metabolism. But if you exercise, the situation is different! When the metabolism rate in the body increases, the body will start to burn fat. At this time, the human body needs a lot of water to maintain the temperature balance, so you must drink more water, preferably mineral water or boiled water." Especially today when the exercise water is very popular, Nestlé water care, vitality, queer, and Water with a cultivation factor can not only effectively promote internal circulation, adjust metabolic conditions, and allow you to experience the beauty of internal and external smoothness, but also resist harmful bacteria and increase beneficial bacteria, thereby promoting the health of the stomach and intestines. In this case, drinking water can make you consume 10% of your calories.

　　4. Split exercise time

　　Yu Seff also recommends that fitness workers divide their normal exercise into two stages. For example, if you used to running 5 kilometers a day, you can split it into 2, 5 kilometers in the morning and 2, 5 kilometers in the evening. He said: "When the exercise time is shortened, you can try to increase the intensity, so that you can increase the calorie consumption at the same distance."

Run once a day (run 30 minutes at 40 seconds/100 meters): 1356 hockey

Run twice a day (run 15 minutes at 30 seconds/100 meters): 1528 hoops

5. Weight-bearing walking

　　Fitness coach Kathy Stevens, California, said that wearing a weight-bearing vest while walking can help you burn 10% more calories. Weight-bearing vests can load up to about 36 kilograms of weight, and these weight-bearing objects are blocked. It can be put directly in the pocket of the vest. Stevens said that the effect of a weight-bearing vest is better than tying a sandbag on the legs or lifting dumbbells on the hands, which is beneficial for fitness workers to control their body posture. For safety reasons, the weight should not exceed 20% of their weight. If you don’t like this method of loading, you can also try holding two long poles in your hands. Although they weigh only 0 or 5 kilograms, they can help you burn 20 to 25% more calories and have no side effects.

Castrophic consumed for 30 minutes of walking: 883 joules

The calories consumed by wearing a weight-bearing vest and walking for 30 minutes: 971 joules

The calories consumed for 30 minutes of walking with a long pole: 1059 hoops

　　6. Pay attention to posture

　　Ken Fitzgerald, director of Rovert Jem Fitzgerald, New York, said that when you exercise on a stepper, elliptical or treadmill, let your arms swing naturally, or gently hold your hands on the handle of the instrument. You can burn 10% more calories. He said: "When your body leans on the handle, your exercise amount is discounted."

The calories consumed by moving on the stepper for 30 minutes: 732 joules