Eight ways to burn more fat through exercise

1. 30 to 45 minutes

Normally, when you do aerobic exercise with a target heart rate of about 60% of your maximum heart rate for more than 30 minutes, the fat in your body will be mobilized to provide energy for the body. The highest record of fat energy supply can reach 85% of the total consumption, entering the best stage for weight loss. After exercising for more than 45 minutes, fat consumption begins to decrease again.

Therefore, experts recommend that aerobic exercise during weight loss should be low-intensity and last for 30 to 45 minutes. If the exercise intensity is too high, the proportion of fat consumption will be reduced accordingly. When exercising at close to maximum intensity, fat only accounts for 15% of energy supply.

2. Interval Practice

Break the exercise down into parts. After 10 minutes of moderate-intensity exercise, relax and rest for 30 minutes to 1 hour. When you slow down, your body continues to be in an excited state and needs to consume energy to return to its original state, thus maintaining a high fat burning rate. Because there are two "afterburns", the effect of the heart activity is the same as a full 30-minute exercise, and more fat is consumed, and the metabolism is pushed to the extreme.

3. Fast and strong

Although the exercise time is short, the speed is fast, which allows the heart rate to reach the standard quickly and maintain it for a period of time. After each heart contraction, there is enough time to rest, which helps the heart work better. At the same time, due to the regular contraction and relaxation of muscles, venous blood return is accelerated, and the coronary arteries that supply nutrients to the heart itself expand, allowing the heart to obtain more nutrients.

Self-test: In order to achieve the best results within a limited time, the speed should be at least 10% faster than usual. Wear a heart rate monitor and make sure the intensity is always maintained at 60-80% of your maximum heart rate.

4. Start a new button

Every four weeks, change the speed, resistance, and incline of the machine. If you are obsessed with treadmills, it is recommended to change the incline frequently instead of the speed, because when the speed increases, the pace will decrease and larger strides will burn more calories. You can also constantly change the direction of the treadmill, such as running backwards, to reduce fatigue and maximize energy consumption.

Tips: When using the machine, try to use the armrests as little as possible, which can burn 10% more calories.

5. Weight-bearing

While walking on the treadmill, hold two slightly light dumbbells to fully activate your biceps, press your shoulders, and stretch your triceps. Using 3-pound dumbbells can increase fat burning rate by 5-15%.

6. Repeat

Practice on eight strength machines one after another, non-stop. Emphasis is placed on the hips, waist, and legs. These exercises require more oxygen, effectively increasing your heart rate and burning more calories.

7. Alternate up and down

To burn more calories, alternate upper and lower body exercises.

8. Take advantage of the best time to burn fat

6:00-9:00am (Get up early and jog for 30 minutes, or walk for 30 minutes to work. Don’t exercise too hard, or you’ll be exhausted before the day even begins.)

2:00-6:00pm (If you want to go to the gym, choose this time period, the metabolism is faster, the same amount of exercise, each hour to burn more calories)

6:00-9:00pm (30 minutes of aerobic exercise. Rest for 1 hour after dinner. Do not delay until bedtime, otherwise the excitement will affect your sleep quality.)