How to combine "aerobic exercise" and "heavy training"? How to practice "high-intensity interval exercise"? How to eat after exercise to lose fat?
No matter what the motivation is, proper exercise is an irreplaceable way to maintain health and increase physical fitness. However, reporting to the gym every day is too difficult for many people. In fact, as long as you learn simple freehand exercises, you can also achieve certain results through home exercises. Under normal circumstances, aerobic exercise and anaerobic exercise have different benefits for body functions. The American Heart Association recommends that exercise should be combined with aerobic exercise and weight training to achieve better results.
Aerobic and heavy training work together to achieve optimal exercise results
In terms of aerobic exercise, the American Heart Association recommends that you try aerobics, dancing, running or skipping at home, and do at least 5 hours of aerobic exercise a week. As for weight training, muscles are exercised through the resistance of equipment. Weight training items include squats, bench presses, chest presses or dead lifts, etc. You need to do weight training at least 2 days a week, and these 2 days can be customized according to your individual needs. To adjust your fitness habits, it is recommended to rest for 1 to 2 days before starting again.
If aerobic and heavy training alone are relatively easy for you, you can try more challenging “high-intensity interval training.” The exercise time of high-intensity interval training only takes 15 to 30 minutes each time, but because it is difficult and consumes a lot of physical energy, it is best to evaluate your physical condition before proceeding. Generally speaking, the benefit of high-intensity interval training is that a person can gain muscle mass and improve cardiopulmonary capacity without spending a lot of time. However, this training is more physically demanding, and you must measure your physical condition before doing it. step. Here are some examples of high-intensity interval training workouts from the American Council on Exercise:
First group:
1.20 seconds of high leg running
2.20 seconds diagonal jump
3.20 seconds burpee
4. Rest for 60 seconds
5. Repeat the above 4 steps 5 times for a total of 10 minutes
Second Group:
1.20 seconds ankle touching exercise
2.20 second squat jump
3.20 seconds to push up
4. Rest for 60 seconds
5. Repeat the above 4 steps 5 times for a total of 10 minutes
The American Council on Exercise recommends that a person perform 1 to 3 workouts per week, with at least one day of rest between workouts.
Do upper and lower body exercises every day, interspersed with high-intensity training to burn fat more completely
Therefore, according to the above three types of exercise, which can be adjusted according to personal conditions, and according to the law that the upper body and lower body are trained separately, and aerobic exercise and heavy training are completed on different days, a weekly menu plan can be made in the following way:
Day 1: Upper body (biceps, chest, mid and upper back, shoulders and triceps workout)
Day 2: Lower body (abs, butt, legs workout)
Day 3: Rest day (if physical strength permits, you can do high-intensity interval training)
Day 4: Upper body
Day 5: Lower Body
Day 6: Aerobic exercise (such as jogging, swimming or walking)
Day 7: Rest day, or do aerobic exercise
Of course, the above is just a reference. The actual situation still depends on the individual’s physical condition. If you think that only taking 2 days of rest a week will be too much of a physical burden, you can instead train with walking, jogging, or other easier sports.
If you feel a little hungry after exercising, it is important to consume protein and carbohydrates at this time. Proteins such as eggs, chicken breasts, yogurt, milk or soy milk are all good sources of protein; for carbohydrates, you can consider fruits (such as bananas, berries), energy bars, whole grain bread, sports drinks, etc. Remember, sports drinks can only be consumed after exercise. Daily consumption of sports drinks has limited help to the body, and you may also consume too much unnecessary sugar. The recommended nutritional intake ratio of carbohydrates and protein after exercise is between 3:1 and 4:1. If there is a need to reduce fat, it can be adjusted to 2:1.
As long as you follow the above training menu and dietary guidelines consistently, your body shape should change. During this period, be patient for a while and stay away from outside drinks or snacks. Otherwise, if you cannot resist the temptation, all your previous efforts may be in vain. Down the drain. To what extent do you have to exercise to see results? In fact, no one dares to be sure. It depends on whether you are willing to spend time and sweat until the day it blooms and bears fruit.
source:
American Heart Association Recommendations for Physical Activity in Adults and Kids
Calorie-Burning 20-Minute HIIT Workout
How often to work out for health, strength, and weight loss
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