7 minutes of high-intensity exercise = burning fat for 72 hours!

Can short-term exercise help you lose weight? The American College of Sports Medicine recommends a "7-minute circuit exercise", which is to take out fragmented time every day to do several 7-minute high-intensity training sessions, accumulating a total of about 30 minutes a day, which can achieve a 72-hour post-exercise calorie burning effect, and the weight loss effect is very good.

A few 7-minute high-intensity workouts a day, totaling about 30 minutes, can achieve 72 hours of post-exercise calorie burning.

What is the 7-minute circuit workout?

That is, perform a set of high-intensity training movements within 7 minutes. Each movement lasts for 30 seconds, with a 10-second rest in between before moving on to the next movement. Completing 12 movements as a cycle takes about 7 minutes. The American College of Sports Medicine recommends that you repeat this exercise several times a day depending on your physical strength, but limit it to 30 minutes.

Benefits of 7-minute circuit exercise:

★High-intensity exercise afterburn effect up to 72 hours

Although this type of exercise is short, the effect is amazing. 7 minutes of circuit exercise can increase muscle mass and enzyme activity in the muscles, allowing people to have more muscles to burn calories and increase the body's basal metabolic rate. The most surprising thing is that the fat burning time will continue after the exercise!

Continuous exercise of a fixed intensity, such as setting a treadmill to run at a constant speed for 30 minutes, has the main effect of burning fat "in the moment" of running. However, many studies have pointed out that if you do high-intensity interval training for 20 minutes, calories will continue to be consumed within 24 hours after the exercise, even more than continuous exercise. That is, when you rest, your body has an "afterburn effect" because high-intensity interval training pushes your body to its limits and requires more calories to restore body functions.

Doing more circuit training can increase muscle mass, make your body firm, and prevent muscle loss with age.

The so-called "afterburn effect" refers to the phenomenon that the body continues to burn calories after returning to a relaxed state after rapid breathing and high body temperature during exercise. In other words, when you are resting after exercise, the body is still burning calories. However, only high-intensity interval training will burn more calories afterwards, and the afterburn effect can last up to 72 hours, that is, within 3 days after the end of the exercise, the body will continue to burn calories due to the previous exercise.

High-intensity interval training burns a lot of carbohydrates and fat. Continuing training for 15 weeks will be more effective than 20 weeks of aerobic exercise, and can help lose about 4 kilograms of fat. Because intermittent exercise not only has an "afterburn", it also promotes the secretion of adrenaline and growth hormone, oxidizes fat, and increases the fat-burning ability of muscle cells.

Doing this type of circuit training more often can increase muscle mass, make your body firm, and prevent muscle loss with age.

★You can do it at home in just 7 minutes

It rains every day, how can I go out for a run? Although exercise has many advantages, lazy people always have various reasons not to exercise. But when it takes only 7 minutes and you can do it at home, it's hard to make excuses.

Each set of movements includes a variety of high-intensity training movements, such as crunches, lunges, and planks. (Photo/Provided by 39 Health Network)

How to combine 7-minute circuit exercise?

Each set of movements includes a variety of high-intensity training movements, such as crunches, lunges, and planks (as shown in the picture).

Circuit exercise is mainly based on high-intensity training movements, which are mainly used to train muscle strength, so it is best to perform them quickly in succession, with each one lasting 30 seconds. As for intensity, if measured on a discomfort scale of 1 to 10, it should be maintained at around 8 points. In addition to sit-ups, lunges, and planks, you can also choose a few exercises that suit you from jumping jacks, space chairs, high leg raises, and push-ups. You can mix and match them at will; there is no specific combination. As long as the intensity is strong enough, you can achieve your fitness goal at the end of 7 minutes.

If you are overweight and your exercise goal is to lose weight, you might as well combine interval training and aerobic exercise. In addition to walking, jogging or swimming, do a few 7-minute exercises every day. A multi-pronged approach will achieve better results.

Consume high-quality protein within 2 hours after exercise

When working hard to gain muscle, nutritional intake is even more important. It is advisable to replenish nutrition within 2 hours after the end of exercise. Within 30 minutes is the golden period for muscles to absorb nutrients. Eat some high-protein foods, preferably liquid high-protein, such as milk or soy milk. People with poor stomachs who are afraid of intestinal irritation or indigestion can rest for a while before eating.

【Health Tips】:

Before doing circuit exercise, you should warm up and do some finishing exercises to prevent sports injuries.

Source: 39 Health Network www.39.net

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