Go run alternate make fat burns quickly

Essentially, run and walk have in common. In the same distance between when crossing the consumption of calories. But they have a significant difference is time, if you use 28-30 minutes, go run 4.8 kilometers would take about 45 minutes, this means that in consumption under the premise of same heat more time-consuming than run walk. In other words, at the same time can consume more than go running the heat. Although running efficiency is higher, but not for everyone, because it belong to high impact movement.

In order to solve this contradiction, run and go play two forms of exercise strengths, we have designed this go run alternate exercise program. It can not only save time, still can reach the effect of reduced-fat reducing weight, more important is to let you enjoy the fun of outdoor sports and summer.

This is a four week plan. Each exercise on foot to insert a few times in the short run. Don't put running drills into sprint, it only slightly faster than to go faster should be a bit. If to l -- 10 representatives to the amount of effort and walk in 4, 6, and jogging in 5-7 is between just.

Enter the next week before exercise, you must be able to easily finish before a set of content. If feel sweaty, should repeat a week before entering the next content.

A sports including warming up (5 minutes walk slowly) and stretch (2 minutes), go run alternate content, finally is relaxed and stretch again. If feel exercise too long or not enough, can reduce or adding a cycle. The plan to run from the transition, but if you just like walking, also can only walk not to run.

The first week

Monday: walk eight minutes, 2 groups of speed walking cycle (try to go 1 minute, medium-speed 3 into 1 group).

Wednesday: medium-speed go 15 minutes, three groups go run alternate (jog 1 minute, medium-speed walked four points).

Friday: medium-speed go 12 minutes, four groups go run alternate (1 points ten three points).

The second week

Monday: quick walk 10 minutes, three groups of speed walking cycle (l points three points) ten.

Tuesday: medium-speed go 12 minutes, three groups go run alternate (2 points ten four points, two points ten five points, two points ten 6 points).

Thursday: medium-speed walk eight minutes, 5 groups of speed walking cycle (l points three points) ten.

Saturday: walk 10 minutes, five groups go run alternate (2 points. 10:2 points).

The third week

Monday: medium-speed walk eight minutes, 5 groups go run alternate (2 points. 10:2 points).

Wednesday: walk six minutes, four groups go run alternate (3 points ten two points, three points ten three points, 4 points, three points ten three points. 10:4 points).

Thursday: walk 10 minutes, the six groups go run alternate (2 points ten two points and two points ten three points, two points ten four points, two points. 10:4 points).

Saturday: walk four minutes, 5 groups go run alternate (4 points ten two points, three points and 4 points ten 4 points ten four points, three points ten four points, two points. 10:4 points).

If physical allows, the fifth day adding a 30 minutes medium-speed go.

The first round

Monday: walk four minutes, 5 groups go run alternate (4 points ten l points and three points ten two points, three points ten three points, two points ten four points, l points. 10:4 points).

Wednesday: walk 2 minutes, four groups go run alternate (5 points ten l points, four points ten two points, three points ten three points, two points ten four points).

Thursday: walk eight minutes, six groups go run alternate (2 points. 10:2 points).

Saturday: walk 1 minute, three groups go run alternate (8 points ten 1 points, five points ten three points, l points ten 6 points).

If physical allows, can increase day training, repeat Monday content.

If you have some special needs, here are available for reference solution.

1. Only wish to traveling -- can use some skills to improve go intensity. The first is to accelerate the frequency, the second is to sharply swinging arm, the third is on the way up. With a wrist or ankle useless tie sandbags.

2. Only wish running - can will walk the walk into jogging run alternate running, but also can be used instead of speed run uphill.

3. Long or never sports - need six to eight weeks to develop basic aerobic metabolic motor ability. First is a brisk walk twice a week, and each 10-20 minutes, then every week - two minutes each increase l, until can walk 25 minutes a week, then start walking three times, continue to add l - 2 minutes, when you finally can walk three times a week for 30 minutes, can begin the above plan.

4. In indoor use to treadmill -- can copy outdoor plan, but might as well put off the treadmill improve l - 2% uphill to compensate for an outdoor air resistance.

5. Whether it should cross movement -- can. One of the ways to cross movement is to choose close to you "the banquet" content. And walking and running the most similar form is lian "spacewalk machine" (or "elliptical exercise machine). Because it's not completely bearing (weight) practice, strengthen the effect of bone mineral density got discount. Another way cross movement is to choose "the banquet" ignore or practice less parts to practice. To go for runs practitioners, should make some muscle weight practice to enhance strength. 

Users can recommend the most fat consumption 10 big movement

Women always are constantly thinking about losing weight, below is recognized as one of the ten kinds of netizen the most effective fat reducing movement, collected, and make reference for everybody.

1, 12 minutes of freestyle, can use up the quantity of heat of 836KJ

836KJ sport, consumed, 3 times a week away from obesity problems. Time is short and calorie consumption big swimming is the best choice of saving time. Also is swimming freestyle exercise is bigger, need only 12 minutes can consume a lot of heat, hurry to try!

2, daily 1 million step of walking to stay in shape doesn't bounce

To feel slightly some sweating speed, walking every day for 1 million steps, can consume 836KJ. 1 months can lose weight 1kg.

Convert to time, equivalent to walking every day for two hours, you can use a slightly faster than the usual speed walking distance of four kilometers. In place of slope step walk more effectively.

Three, stretching exercise, a insist on seven seconds the best effect

Do, should choose when tensile movement for their own exercise, in the ordinary circumstances, a round insist on seven seconds the best effect. By stretching motion to reduce weight, if interruptions, can cause backfire effect, so must hold to!

4, jogging 20 minutes above can give the effect!

Aerobic exercise can burn adequately body fat, and constantly transport oxygen to body parts, it is a kind of effect outstanding method reducing weight. Jogging belong to aerobic exercise, after 20 minutes, fat began to burn, achieve the effect that reduce weight of. Swimming, take a walk etc are considered aerobic exercise, can choose according to different conditions.

5, in 37 degrees Celsius in the hot water of the bust bath for 20 minutes

37 degrees Celsius in the soak bust can activate cells, accelerate metabolism. Leisurely and to bath in the water, can effectively promote sweat eduction, make you from inside to outside all delicate and charming man. Tub in 20 minutes of soaking very effect reducing weight. If you don't like sports, use simple bust bath, to complete lose weight task!

6, 5 seconds, ear acupuncture 5 pressing can control appetite

Ear control appetite, called the meridians hunger points. Daily under pressure for 5, which can efficiently reduce appetite around. 5 seconds under pressure for 5, best in anteprandial 30 minutes, the effect is much better. But weight effects were also vary from person to person.

7, 30 minutes of foot massage, can effectively reduce appetite

Point massage, massage, massage ofbuttocks acupoint said to control appetite is very effective.

8, on the bus, 1 hours of tiptoe stand, can mention exercise the leg muscles

Just is the single bus time stand more than sitting back and forth about 84kJ, were consumed 167kJ consume about. Mentions tiptoe stands, can make the ankle slender didnt, recommended!

In September, the dance club jump 1 hour

Make body parts are the ba la ba la activities, only do the dance will be able to lose weight sport. After every dance, feel whole body are getting thinner. Want more slender, just a seriously dancing can! An hour in the dance club jump, can use up 836kJ, this is also the highest amount consumed a day. Insist on 20 minutes above can get effective. The entertainment reach the effect, once a day to exercise is good for the body.

10 and dinner every mouth chewing 20

Great chewing, which can effectively minus face fat. At least 20 of chewing, which can effectively minus face fat, therefore, have swallowing land to eating habits as soon as possible the improvement. 

Fat face big live

Obesity became the new century civilization disease, people to fat terror as tiger. Little imagine, for-fathers tells. Excessive exposure to fat is harmful not self-evident, but fat eaten too little also may not be a good thing. Want to know, the fat is human body essential nutrients, one of seven not eat or eat too little is no good.

Fat is the main source of heat supply, and help the body absorb fat-soluble vitamins A, D, E, etc. Fat long-term supply, malnutrition, growth will slow and various fat-soluble vitamins lack disease, especially endanger health skin vitamin A deficiency. Vitamin-a deficiency performance: the skin is dry, squamous desquamation, Angle of hyperplasia and touch from time to tome goose bumps or coarse sample feeling; Nails more wrinkles, lose luster, The hair is dry, easy to fall, etc.

Therefore, should not be taboo edible fats. If blindly abhor adipose, refused to intake, will cause the soluble adipose, vitamin A, E, D, K deficiency. So, re-examine your recipe, to the healthy fats "bid".

S health fat (monounsaturated fats) :

Rich in producing, olive oil, avocado, peanut, peanut oil in the food such as. It can reduce the cholesterol in the blood, proposal female daily intake 12. 6 grams

S harmful fat, saturated fat) :

Rich in meats, meat product, poultry contains animal fat, such as lard, cream, butter, cheese and so on, it will increase blood cholesterol, artery-clogging, easy cause heart disease, hypertension. There are signs that this kind of fat will accelerate cancer cells to grow, suggests that women who eat less as far as possible in such saturated fat, truthfully inevitable, intake also should control in daily within 21 grams.

S pros and cons both fat (multiple unsaturated fat) :

For years, people always think of unsaturated fatty oil will give the person's heart of benefit. And in fact not so simple. On one hand, it will produce a transferable fat (threat to the health of human body fat), on the other hand, only when contain in one of the balance of fat, saturated fat, oil will be conducive to health. For example: the rich in various vegetable oil of OMEGA fatty acids, although 6 is necessary for human body health, but excessive intake will accelerate cancer cell growth, Rich in fatty fish, some vegetables, especially rapeseed, walnut, flax seed of OMEGA 3 fatty acids, help to prevent - heart disease and cancer, particularly useful in women during pregnancy embryonic brain cell development. Above two kinds of fatty acids are female hormone secretion, and control regularity menstruation normal has great advantages. Proposal female daily intake 25. 3 grams.

S dangerous fat (transferable fat) :

Rich in oil and various kinds of man-made, Fried foods by not saturated fat after artificial processing formation. Although many food manufacturers are in the process of production notice transferable fat produces, but in some fast food for the precorrection when also can suddenly appear. Therefore, must first see food labels. Transferable to all the fat fat is the most harmful a heart. And a breast cancer may be, advised women as little as possible to eat such fat.