Super fat burning! 10-minute short-term exercise to lose weight

[Key Points]: Modern people are very busy and have no time for exercise, which has become an excuse for many people not to exercise. Studies have shown that short-term, medium to high-intensity exercise for weight loss is also very effective in burning fat.

Don’t ignore the short time or small exercise.

Break the myth that you must exercise continuously for more than 30 minutes. If you stick to 10 to 15 minutes of exercise, you can achieve good results. Many people believe that exercise must last more than 30 minutes to achieve the effect of weight loss, but now research has found that as long as you can take 10 to 15 minutes every day to achieve the effect of weight loss.

The principle of 10 minutes of small exercise

Just 10 minutes of light exercise triggers metabolic changes that last for an hour. Compared with a 30- to 40-minute concentrated exercise, the 10-minute fitness method can help you lose 30% more fat and effectively enhance your cardiovascular endurance. Studies have also shown that women who walk for just 10 minutes a day can lose twice as much belly fat as women who only do concentrated exercise.

Moreover, according to foreign media reports, just 10 minutes of exercise can cause the body to produce metabolic changes that last up to 1 hour. Some metabolic changes that began after 10 minutes of treadmill exercise were still detectable after people had rested for 60 minutes. Usually, people's heart rate will quickly return to normal levels in about 10 minutes after stopping exercise.

【Recommended Sports】

1. Short-term, medium-to-high-intensity interval exercise that can be performed in private time

Brisk uphill walking outdoors for 10 to 15 minutes

Walking or running outdoors can burn 10 percent more calories than running on a treadmill. Outdoors, the relatively rugged road surface will produce greater friction, and the moving body will encounter greater resistance due to the influence of natural wind. In addition, the alternation between uphill and downhill also allows outdoor sports to constantly change the rhythm.

Choose heavier dumbbells

Using heavier dumbbells (for example, if you previously lifted 10-pound dumbbells 10 times, now lift 20-pound dumbbells 5 times) will allow you to burn 25% more calories during the dumbbell lifting exercise. Because heavy lifting breaks down more muscle protein, your body has to use more energy to recover, which results in a greater caloric expenditure.

jump rope

Tests have shown that jumping for 5 minutes at 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles whole body symmetrical and strong. At the same time, it will fully exercise your respiratory system, heart, and cardiovascular system. This method of weight loss is simple, not affected by climate, and is a sport suitable for men, women, old and young. It only requires a rope to achieve the goal of weight loss, and it is especially suitable for women.

2. Low-intensity activities that can be performed during work hours

Abdominal breathing

Relax your abdominal muscles when you inhale and contract them when you exhale. Repeat this for 3 minutes. It can increase gastrointestinal motility, promote body metabolism, and reduce weight and beautify the body.

Relax your legs

Sit on a chair, lift your toes, and at the same time contract your calf and thigh muscles. Then lift your heels, keep your calf and thigh muscles contracted for 15 seconds, and then relax. Repeat this for 5 minutes to improve blood circulation in the legs and feet.

Chair twist

Don't sit your entire butt on the chair, just sit on 1/2 of the chair, then sit in basic posture, with your back straight, right hand on the chair back, left hand on the right side of the chair, and upper body twisted to the left. After you are done, switch hands and do the same movement. Repeat five times. This chair-turning movement can help people with a small belly lose fat in that area, and it can also relieve neck, shoulder and back pain during the turning process.

Source: 39 Health Network www.39.net

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