How to do aerobic interval exercise?

Nowadays, exercise has occupied a very important position in people's consciousness, because many people have realized the importance of exercise to the body. Only those who insist on exercising can ensure the health of the body. Especially aerobic exercise is becoming more and more popular among people. But there are many types of aerobic exercise. Let me introduce to you some ways of aerobic interval exercise!

People who did eight seconds of high-intensity exercise followed by 12 seconds of low-intensity exercise, alternating between them for 20 minutes three times a week, lost weight faster than those who stuck to a steady-speed workout for twice as long. The participants who did the interval training lost 16 pounds, reduced abdominal fat by 12%, reduced thigh circumference by 15%, and gained 1.5 pounds of muscle in four months without restricting their diet.

Interval training burns calories both during and after exercise, helping you lose weight quickly. High-intensity exercise usually produces lactic acid, which prevents fat burning. If exercisers use ultra-short interval training, lactic acid production will be reduced, thus burning fat more effectively. At the same time, interval training increases adrenaline levels, which helps burn more belly fat.

Equipment needed: Elastic athletic shoes, preferably running shoes, a watch or timer, and a piece of cardio equipment.

How to exercise: Choose one of the following three sets of intermittent exercises according to your own conditions, or choose 2 to 3 of them in combination, exercise 3 times a week, and it is best to have a day between each exercise.

The following high-intensity exercise program was designed based on Australian research results and can help lose fat and shape your body in a very short time. Four easy fat-loss exercises that can be done anywhere.

1. Stretch jumps: Just like you did in physical education class at school, do jumping exercises as fast as possible.

2. Speed ​​skating: Stand with your feet together and your arms at your sides. Jump to the right, bringing your right leg out in front of your body. Follow with your left leg and cross it behind your right leg. At the same time, extend your left arm in front of your body as if to reach the ground. Then switch legs and do the same movement as fast as you can.

3. High leg raises: Run as fast as possible, lift your knees as high as possible, and swing your arms at both sides of your body.

4. Twist: Stand with your feet hip-width apart. Jump up, rotating your knees to the left while bringing your arms to the right side of your body, and bend your knees when you land. Repeat this movement in the other direction.

The above is some introduction about aerobic interval exercise. It should be noted that any exercise can only have a good effect if you stick to it. So if you want to achieve the effect of exercise through exercise, it is best to have perseverance. The attitude of fishing for three days and drying the net for two days is not advisable. Choose the sport you like and stick to it!