Exercise to burn fat Do at least 30 to 40 minutes

Exercise to burn fat


Do at least 30 to 40 minutes of aerobic exercise 5 to 6 times a week. Burn calories and fat by jogging, running, and walking fast every day for two weeks. When you do aerobic exercise, endorphins are released, which makes you feel better and more confident after sweating. It is very important not to feel down for two weeks because it reduces calories and increases activity. You may be tired, but let’s never give up!
Always consult your doctor before starting a new exercise program.
If exercise is unfamiliar, start slowly at a low intensity until you can exercise for 30 to 40 minutes. For example, let’s jog for 15 minutes and walk for the remaining 15 minutes. After a week, let’s increase the jogging time to 30 minutes and increase the intensity and speed.

Choose aerobic exercise that you can enjoy continuously. If you choose an exercise that you can enjoy for two weeks, you can exercise more easily. Try aerobic exercise for 30 minutes (minimum) every day through swimming, kickboxing, dance, and various sports. Regardless of the type of exercise selected, the heart rate must be increased for at least 20 to 30 minutes to sweat.
Swimming is a very good exercise that you can do without affecting your joints.
If you take a dance class with your friends or family, you can exercise with fun.

Doing weight training 3 times a week. Weight lifting can increase metabolism and develop the muscles needed to increase fat burning. Combining muscle and aerobic exercises together can help you lose weight more effectively than doing just one exercise.[11]
Muscle exercise is not included in the minimum daily aerobic exercise time of 30 minutes.
If you don’t know exactly how to do the dumbbell exercise, try using a weighting device.
If you plan to weigh yourself every few days, remember that muscles are heavier than fat. But you don’t have to worry too much because muscles help you burn more belly fat for two weeks!
Let’s start with simple and well-known exercises such as bi-sep curls, push-ups, chin-up exercises, tri-sep curls, literal laces, chest presses, etc.
Let’s do 3 sets of exercise, repeating 8 to 10 times each. Select the weight to maintain the correct posture until the complete set is complete, and take a short break during the set.

Merging High Strength Interval Training (HIIT). Because HIIT increases heart rate and makes muscles tense, it can burn more calories effectively in less time than low-intensity exercises with little deformation. Merge HIIT exercises at least 3 to 4 times a week (or add short HIIT exercises to aerobic exercises). [12]
For example, run fast for 30 to 60 seconds while jogging, run slowly for 2 to 4 minutes and repeat running fast.
The effects of HIIT exercise can be seen through deformation such as changing speed or climbing hills when walking. If you have knee or joint problems, walking can be a good alternative exercise. Let’s do a 20-minute workout on the treadmill as follows:
Warm up for 3 minutes after 5% incline setup
Walk 3 minutes fast with 7% incline
Walk fast 2 minutes with 12% incline
Walk 2 minutes at moderate speed with 7% incline
Walk fast 2 minutes with 12% incline
Walk slowly or at a moderate speed of 15 % incline for 2 minutes
Walk 1 minute at moderate speed with 10% incline
Walk fast 2 minutes with 12% incline
Cool down with 5% incline for 3 minutes

Improves muscle strength, toning, and balance through core exercise every day. Core exercise improves service and back muscles and tones. “Partial” training does not exist, but the more core muscles you train, the more solid muscles you can build, and burn more calories in your daily life.
Also, core training for a week can improve your posture and make you look slimmer!
Let’s do core toning through yoga moves such as plank, warrior twist, cobra stretching, etc.

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