How long does it take to exercise every day, will it be effective, half an hour or 1 hour?
The face is given by the parents
The body is given by myself
In modern society, fitness has become a must-have for most men every day, but it is inevitable for a long time to do it: How long should the training time be controlled each day? How much better should you exercise every day?
Today, we will talk about how to achieve better fitness results with less time.
NO.1 muscle-reducing fat
The purpose of fitness, in addition to physical fitness, is nothing more than the desire to practice a large muscle, especially for obese men.
But burning is a very difficult process, although most people think that exercise for at least one hour a day, at least five days a week, but the US Food and Drug Administration (FDA) also reminds you: the key to weight loss is exercise The number of heartbeats , so the slighter movements, such as walking, doing housework, etc., will not produce much effect.
NO.2 shaping and fitness
According to the recommendations of the American Sports Association, if you want to lose weight successfully , you must exercise at least one hour a day . In addition, the FDA also recommends that friends who want to shape by exercise, please insist on fixed exercise for 5 days per week, and exercise time is preferably between 1 hour and 1.5 hours , which is more helpful for maintaining posture.
American College of Sports Medicine recommends: Adults under the age of 65 perform 5 moderate-intensity aerobic exercises per week for 30 minutes each time , or choose more intense aerobic exercise, 3 times a week. 20 minutes, can effectively maintain heart health and reduce the risk of disease.
NO.3 Do not repeat the same training
Muscles like to learn different training exercises. It is recommended to use different equipment when exercising different muscles in the same part.
Similarly, when the muscles get used to your fitness times, the training effect will be limited , so it is recommended to increase the number of each group, such as a group to increase to 20 or reduce to 8 times, or increase the number of groups, etc., to change.
NO.4 Don't ignore compound training actions
The most common compound training exercises are bench press, deadlift, and squat . These exercises can promote the simultaneous movement of several muscles, spread the power to various parts of the muscles, train the whole muscles better, and promote muscle growth.
Researchers have confirmed that lower extremity exercise can produce androgen in the body, especially hard pull, squat can produce the largest amount of androgen. Androgens can make you grow muscles, long strength, long bones, and promote sexual desire .
NO.5 The correct way of practice
For many people, when they go to work during the day, they will inevitably want to relax at night. It is really difficult to continue to exercise for 1 hour every day for high-intensity exercise.
Then, you can try the split method. You only need to combine 10 units for 10 minutes. It also has a good fitness effect . It is definitely a good benefit for improving health. Of course, this practice, you will Don't ask: Why do you exercise, but the muscles are not big? Because people are still training hard when you are resting.
NO.6 Drink plenty of water
Studies have shown that high-protein structure diets have a slight diuretic effect , and when the body turns proteins into energy, it consumes a lot of water.
For people who gain muscle, they must consume a lot of protein. The high-protein diet is a daily necessity, so adding enough water every day can promote the body's absorption of protein and ensure that you drink more than 8 glasses of water a day .
Â
Folding Desk,Folding Table,Folding Office Table,Folding Laptop Table,Folding Computer Desk
Suzhou Uplift Intelligent Technology Co., Ltd , https://www.upliftecdesks.com