Five tips to make your gym workout more effective

Only by consuming excess calories in the body can you achieve the goal of body shaping. If you can master the following 5 tips, you can make your exercise more effective and help you consume more calories.

1. Aerobic exercise with a good balance of tension and relaxation

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 gentle recovery time between high-intensity exercise. For the same half-hour aerobic exercise, this kind of exercise with a strong and weak rhythm will consume twice as many calories as exercise with a steady rhythm.

Calories burned on an elliptical machine for 30 minutes of steady exercise: 1222 joules

Calories burned in 30 minutes of rhythmic exercise : 2444 joules

2. Use one leg to ride a bike

When you're exercising on a scooter, you can increase the intensity of the exercise by intermittently pushing one leg harder on the pedals. At the beginning, you can pedal with both legs at a moderate intensity for 4 minutes, and then focus on your left leg and pedal with high intensity.

After 30 seconds, change your right leg to the main power leg and push for another 30 seconds. Then, pedal both legs together at a moderate speed for 4 minutes as a way of adjustment and recovery. In this way, push hard on one leg for 1 minute every 4 minutes, for a total of 30 minutes.

Calories burned on a scooter for 30 minutes: 950 joules

Calories burned after 30 minutes of exercise with single-leg intervals: 1138 joules

3. Split exercise time

Split your normal exercise into two parts. For example, if you used to run 5 kilometers every day, you can split it into 2.5 kilometers in the morning and 2.5 kilometers in the evening.

When your workout is shortened, you can try increasing the intensity so you burn more calories covering the same distance. ”

Running once a day (30 minutes at 40 seconds/100 meters): 1356 joules

Running twice a day (15 minutes at 30 seconds/100 meters): 1528 joules

4. Weighted walking

The weight-bearing vest can carry a maximum weight of about 36 kilograms. These weights are in block shape and can be directly loaded into the pockets of the vest. For safety reasons, do not carry more than 20% of your body weight. If you don't like this method of weighting, you can also try holding two long poles in your hands.

Calories burned by brisk walking for 30 minutes: 883 joules

Calories burned by walking for 30 minutes wearing a weighted vest: 971 joules

Calories consumed by walking with a long pole for 30 minutes: 1059 joules

5. Pay attention to posture

When you exercise on a stepper, elliptical machine, or treadmill, letting your arms swing naturally or gently resting your hands on the handles of the machine can help you burn 10% more calories.

Calories burned on a stepper, leaning on the handrail for 30 minutes: 732 joules

Calories burned for 30 minutes of exercise without leaning on the handrails: 812 joules