Destroy fatty liver! Half an hour of intermittent exercise every day

The doctor told me I have fatty liver, what should I do? In addition to quitting drinking and controlling diet, the medical community generally recognizes that the best way to maintain health is to exercise and lose weight. Sports fitness coaches say that the popular intermittent exercise, which combines the characteristics of aerobic and strength training, can help reduce visceral and liver fat and achieve overall weight loss and body shaping effects if you spend 30 minutes a day exercising at a certain intensity.

If you spend 30 minutes a day exercising at a certain intensity, it can help eliminate fatty liver and also achieve the effect of losing weight and reshaping your body. (Photography by Huang Manying)

Reduce fatty liver! Interval exercise is better than aerobic exercise

Mi Xiangwei, a fitness coach at Uni-President Fitness Club, said that intermittent exercise training, in simple terms, is to exercise to a certain intensity within a certain period of time, then take appropriate rest, and then repeat the training. Generally speaking, intermittent exercise is more effective in reducing fat than general aerobic exercise. Although the fat burning effect during exercise is not obvious, its "afterburn reaction" will allow people to continue to consume calories after exercise, reducing the formation of fatty liver and the accumulation of triglycerides.

In addition, intermittent exercise training can enhance physical strength, train and retain more muscles, help sculpt body lines, improve exercise metabolism, and enhance the effect of exercise to lose weight.

Interval exercise fat burning technique first calculates 85% exercise intensity

Coach Mi Xiangwei pointed out that the intensity of intermittent training must reach at least 85% of the maximum heart rate within 30 to 90 seconds, followed by appropriate rest and repeated operations. The entire training process should not exceed 30 minutes, and each movement must be done to the best of one's ability, otherwise the effect of intermittent exercise cannot be achieved.

Everyone's maximum heart rate is different. If you want to achieve an exercise intensity of more than 85%, you should first calculate your target heart rate. The calculation steps are as follows:

1. Keep your heart rate = 220 – age – resting heart rate.

2. Target heartbeat = retained heartbeat × target % + resting heartbeat.

The final answer is the target heart rate that an individual should achieve during exercise. A target heart rate with a positive or negative error of 11 during exercise is considered high-intensity.

Taking coach Mi Xiangwei himself as an example, 220-24 years old-59 resting heart rate = 137 retained heart rate, and 137×85% target intensity + 59 resting heart rate = 175.45 target heart rate, which means that for coach Mi to complete an action, his heart rate must reach at least 170 beats per minute to achieve high-intensity interval.

However, everyone's physical fitness is different, and interval training is riskier. Remember to assess your own physical condition and do what you can. It is recommended that you first do basic muscle strength and aerobic training before doing it.

Even a novice can do it! Interval training to follow

The following are 4 simple interval training movements designed by coach Mi Xiangwei. For beginners, you can first try to achieve an exercise intensity of 85% of your heart rate for 1 minute, rest for 40 seconds to 1 minute, and then switch to the next exercise. 4 exercises constitute a round, and repeat 3 rounds. For experienced people with strong physical fitness, the one-minute training time can be shortened to 30 seconds, with each rest time being about two to two and a half minutes.

Action 1/Squat plus shoulder press. (Action demonstration/Mi Xiangwei, photography/Huang Manying)

Action 1/Squat plus shoulder press. Take two medium-weight dumbbells, place them on your shoulders, then squat, stand up and raise the two dumbbells on your shoulders to the highest point, then put them back on your shoulders and squat back, repeat the action for 1 minute.

Action 2/Burpee. (Action demonstration/Mi Xiangwei, photography/Huang Manying)

Action 2/Burpee. Quickly squat down and push your hands down on the ground, stretch your feet straight back with your toes touching the ground, then bounce back, squat down, and quickly stand up. Repeat this action for 1 minute. (The novice version does not jump)

Move 3: Mountain Climber. (Action demonstration/Mi Xiangwei, photography/Huang Manying)

Action 3/Mountain Climber Find a platform of appropriate height, support your hands in the corner, keep your body straight with your toes on the ground, then bend your knees towards your chest, push back and change feet. During the process, do not make your body too concave or convex, keep it straight, and repeat the action for 1 minute.

Action 4/Running with your legs raised in place. (Action demonstration/Mi Xiangwei, photography/Huang Manying)

Action 4/Running with your legs raised in place. Place your feet wider than shoulder-width apart and raise one knee on one leg. Then switch legs and speed up, bouncing on your toes in both movements. Repeat for 1 minute.