If you really want to lose weight this spring, you need to be careful about how you choose your exercise method. It’s easy to gain weight, but it’s really hard to lose it. Even if you eat well and exercise, dieting is not easy. For people who really want to lose weight, exercise experts recommend ‘high-intensity interval training’ to quickly lose body fat. Learn about high-intensity interval training, which boasts powerful body fat burning effects in a short period of time.
◆ ‘1 minute exercise’ What kind of exercise is high-intensity interval training?
What exercise can help you lose body fat quickly? ‘High-intensity interval training’ is an exercise that quickly burns body fat. this is It is also called ‘1 minute exercise’. Physical activity that involves vigorous exercise for around 1 minuteBecause it is. Do high-intensity exercise for 60 seconds, then rest for 20 seconds, and repeat.
But what if the effect of exercise was not as great as expected? This is most likely because high-intensity exercise was difficult and could not be continued consistently, or the exercise effect was not fully achieved due to poor posture due to the high exercise intensity.
◆ High calorie consumption, good for losing visceral fat
According to related papers, high-intensity interval training has health effects such as lowering blood pressure, stabilizing blood sugar, and strengthening physical strength even during short exercise periods. It also burns more calories than typical endurance exercise such as walking or running at moderate intensity, and is advantageous for losing visceral fat.
Why? Strenuous exercise that requires a lot of force promotes changes in our bodies at the molecular level. It causes ‘excess oxygen consumption after exercise (EPOC)’. Simply put, this means that you burn more calories than usual not only while exercising, but also after exercise.
◆ Lowers blood pressure levels and has muscle training effects
High-intensity interval training has many health benefits other than weight loss. A Canadian study confirming the effectiveness of indoor cycling proved this. The study asked participants to pedal as fast as possible for 20 seconds, then pedal slowly for 2 minutes three times, and to combine warm-up and cool-down exercises.
The total exercise time was 10 minutes, and among the 10 minutes, high-intensity exercise was performed three times for 20 seconds, for a total of only 1 minute. When the same exercise was performed three times a week for six weeks, the participants’ aerobic exercise capacity improved by an average of 12%, blood pressure levels dropped, and muscles were strengthened. This is good news for people who have difficulty exercising because they are busy. This is because high-intensity interval training only requires 10 to 20 minutes of training, 2 to 3 times a week.
◆ Sufficient warm-up, find your own way
Experts explain that many of the people who did not see results from high-intensity interval training failed to push themselves to the highest exercise intensity. Therefore, you must choose your own exercise method that allows you to continuously engage in high-intensity exercise. There are many options, including running, biking, and boxing.
In addition, to prevent injuries, you must warm up sufficiently for 3 to 5 minutes before starting a full-fledged workout. If you warm up, you should do light running or cycling for 30 seconds, then do high intensity for 20 seconds, and then sprint for the next 10 seconds. High-intensity interval training is completed by dividing the exercise into 30-20-10 seconds, repeating the exercise four times, and finishing the exercise by walking and stretching for 3 minutes.
[코메디닷컴 핫뉴스]
☞ “Only 158 nutritional supplements a day”… I’m in my 60s, but I have the body of a 38-year-old. Here’s the secret to staying in shape.
☞ A billionaire in his 40s with 28-year-old skin… eats this every day to avoid getting old. What is it?
☞ “Even without any stimulation”…21-year-old woman who continues to be sexually excited, what kind of illness?
☞ “I thought it was sinusitis because of the pain around my eyes”… What happened to the woman who had one eye removed?
☞ “When you turn 50, eat more ‘foods like these’”… Are there any foods you should take with you as you get older?
☞ If you think there are a lot of ‘affairs’ around you…do you also increase your risk of infidelity?
☞ “I lost weight with medication and my face looked like a skeleton”… Why is my skin sagging and my cheekbones puffy?
☞ “I keep feeling sick.” At first, it was negative for cancer… In the end, the woman was given 6 months to live. What’s the story?
☞ If saggy belly fat is left as it is… there is a high risk of ‘this disease’ that causes small amounts of stool to come out.
☞ The reason I crave sweets today…is it because of ‘this’ last night?
▶ Korea No.1. health knowledge; To see more news tailored to your health
▶ Produced by Comedy.com! To watch an interesting health knowledge video,
Reporter Kim Soo-hyun ([email protected])
Copyrightⓒ ‘Honest Knowledge for Health’ Comedy.com / Reproduction and redistribution prohibited
Tags: lose weight work hard exercise minute high intensity Nate News
-
