15 minutes of non-stop aerobic exercise to boost metabolic rate

Many people feel that they can never gain weight no matter how much they eat when they are young, but when they enter society and reach a certain age, it is easy to accumulate fat around the waist and abdomen even if they eat the same amount as before. Huang Xunlong, secretary general of the Republic of China Fitness Association, said that with aging, the metabolism rate will slow down. To promote the body's metabolic rate, it is necessary to do the following uninterrupted aerobic exercises for 15 minutes.

The metabolic rate will slow down with age. To promote the body's metabolic rate, you must do uninterrupted aerobic exercises for 15 minutes.

Huang Xunlong said that in order to increase the metabolic rate, you must do circuit training in a way that increases the speed. Therefore, during the aerobic rhythm process, the body continues to move without rest. You are reminded to constantly inhale and exhale, and never hold your breath. In addition, even when doing aerobics on a puzzle board at home, it is still recommended to wear shoes instead of going barefoot to reduce the impact on the heels and avoid knee injuries.

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Start by opening and closing your feet, quickly opening them outwards and bringing them inwards; if you can keep up with the speed, you can speed up the opening and closing process and continue doing it for 1 minute. Then open your feet to shoulder width and quickly do chest expansion exercises with your upper body for about 1 minute.

Section 1: First do opening and closing of the feet (left), then do chest expansion exercises. (Photography by Zhang Yawen)

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Start again with your feet, this time moving forward and backward in a V-shape, and continue for 1 minute. Then do lunges, with your feet a little further apart, place your hands on the knee of your front foot, lift your back heel and squat vertically, do this for 30 seconds then switch sides.

Second step: Do a V-step (left), then a lunge. (Photography by Zhang Yawen)

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Use the heels of both feet to tap their heels forward. If you want to speed up, you can easily jump up. Continue this for 1 minute. Then open your feet to shoulder width and continue pushing your hands upwards as if you were cleaning a window. The above three steps take about 5 minutes to complete. It is recommended to repeat the operation 3 times and continue for 15 minutes for better results.

Section 3: First do the heel forward point (left), then push your hands back and forth upwards. (Photography by Zhang Yawen)

At the end of the exercise, step your feet and easily move your hands and shoulders backwards. Slowly slow down the movements, deepen your breathing, and swing your hands back and forth. Let your heartbeat slowly recover before stopping to rest.

Precautions

1. If any movement is painful, stop immediately as injury may occur.

2. Don't be hungry or eat too much before doing aerobics.

3. If you are taking medication or seeing a doctor, you should consult your doctor before any activity.