Fitness is simple: the principle of practice is to increase muscle resistance to build a vigorous and graceful shape; Sports sweat to eliminate redundant and adipose and become slim. However, even though these basic fitness method can sometimes make us temptation.
When, where, how to fitness will achieve the best effect? Let's discuss it.
1, indoor exercises pk outdoor exercise
Outdoors, relatively rough pavement will generate more friction; The influence of natural wind, movement by the body can be affected by greater resistance; In addition, up-slope, the transformation also makes downhill outdoor sports can keep trying to change the rhythm. So whether running, biking or roller skating, practitioners in outdoor games will be more resistance, the body itself need to consume more calories. Rather than on the treadmill, outdoor running can burn a 3% to 5% calories. In addition, fresh air and transform scenery can let fitness more interesting, can also help practitioners insist on longer. Of course, the bad weather or too strong, too dark for outdoor exercise the light person also have potential danger, under such circumstances, we should turn to an indoor sports, fitness equipment to make up with. For example we can climb the treadmill simulation, the motion of, as long as the constantly changing running Angle can achieve results.
Suggestion: if the condition permits, outdoor exercise wins out
2, the treadmill pk bicycle
Generally speaking, like the treadmill such instruments can make practitioners consume more calories. In addition, a study also shows: in 18.5 minutes, a moderate intensity treadmill exercise can make you the most burning 200 calories, boating and cross-country skiing heat burning followed, fixed bike (not the indoor cycling) minimum, need to exercise calorie burning 32 minutes to burn 200 CARDS.
But that doesn't mean the treadmill is your only choice of going to the gym for a workout. Doing the same kind of fitness day after day practice easy state of arrives soon after fitness bottleneck, therefore also needs practitioners often transform fitness project and the way.
Proposal: the treadmill and other instruments used alternately. 75% of the treadmill exercise time, with the remaining 25% in other instruments on time. In four days a week (for example, can exercise the treadmill three days with other devices, leaving day of practice)
Three, short time high intensity exercise pk long time gentle exercise
Short-term high intensity exercise is a rebound with moderate exercise methods, but at the same time, short time, high intensity exercise the combustion of heat can achieve long time downy exercise 1.5 to 2 times, even exercise can keep on burning after 75 to 125 calories.
But burning heat faster doesn't mean fitness more scientific and more healthy. Excessive short-term high intensity exercise may cause sports injury. But 45 to 60 minutes of low degree of long time exercise can also help the body, which generate more mitochondria mitochondria is the dynamic cell self burns calories, so metabolism will be naturally faster.
Proposal: a combination. If you within a week do aerobic exercise for more than four days (including four days), it is recommended that you will be one or two kind of short-term high intensity exercise with medium and low intensity exercise for long periods of time together.
4, morning exercise pk evening exercise
Recently, the American sports medicine for habit in the morning, afternoon and evening exercise the practitioner conducted a survey, the results showed that, in the three months, 85% of morning exercise person feel fitness is hard to insist, 50% afternoon exercise feel a little reluctantly, and fitness among the evening exercise, only 25% of the people think fitness a little difficult. This is because human at 6 o 'clock in the afternoon, between ~ 8 PM supreme, the body temperature flexibility and sensitivity of the best and muscle strength and heart lungs function also is in the best state. Therefore, night sports practice, the most effective, fitness durability also is the best. In addition, if you get used to the outdoors exercise, the morning air quality also is not one day is the best of, if you exercise site near the main blocks, so air of dust and gas content in the early morning will reach maximum, especially not suitable for exercise me.
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