Intermittent training, the use of high school training and low-intensity training, and divided into several groups, the body to give certain recovery time, such intensity, time mix can allow the body to withstand greater intensity of training, the effect is much better than continuous training. At the same time, because of the high-intensity training, the body is still in a state of super fat burning, which can make the body lose weight better.
The advantages of mashup sports
1. Comprehensiveness
Sports mashups also have effects such as shaping, reducing fat, and increasing muscles. However, because of the limited time allocated for each different movement, it is not as long as the targeted movement, so the single effect is not so obvious. And because it is a comprehensive exercise, sports mashups can overcome the single disadvantage of targeted exercise, allowing all parts of the body to be exercised, which is more conducive to body slimming.
2, interesting
The so-called sports mix and match can be a mix of rhythms, a fast-paced forced exercise a certain part, play a shaping role, adjust the breath under a slow rhythm, ready to go; can also mix styles, such as Chinese Tai Chi and the United States fight Mixing and mixing, suddenly emphasizes the explosiveness, and suddenly, it is skillful to exercise. It makes people feel interesting, improves the fun of sports, and avoids the dull feeling brought by a kind of exercise.
Mashup exercise notes
1, according to the main goal of scheduling various sports time
Each person's fitness purpose and physical condition are not the same. To mix and match sports, you need to selectively establish a sports program according to your physical condition, such as fat content, cardiopulmonary function, and muscular explosiveness. Allow yourself to have a general goal, such as if you want to lose fat or shape, and then choose several sports that match your goals. If you want to reduce fat can choose more aerobic exercise, and shaping will have more anaerobic exercise, the combination of the two can effectively improve the exercise effect. Those with conditions may also consult a professional fitness instructor.
2, aerobic and oxygen to match
Aerobic exercise is a sport in which the body must actively inhale when it is active, such as jogging, stepping on a bicycle or aerobic dance, etc. It has a fat-reducing effect and can exercise heart and lung function. An anaerobic exercise refers to the body exercising muscle without oxygen supply, such as weight training or sit-ups, etc. It has a shaping effect that can tighten the skin and develop some muscles properly.
If you just do aerobic exercise, you may lose weight, but your skin will be relaxed, and your shape will not change much in appearance. However, if supplemented with a small amount of anaerobic exercise, the volume of fat particles can be reduced, and the body becomes more compact. Therefore, sports mashups must also choose aerobic exercise and anaerobic exercise in order to lose weight without losing the United States.
3, pay attention to interest
From a person's psychological point of view, diversified things will increase people's concentration and keep the interest continuing. Relatively speaking, long-term single exercise is usually boring and weary, and it is not easy to persist. The mashup movement allows you to transition from one training program to another, not only to get a more comprehensive body movement, but also to give yourself a certain amount of rest time, and re-invest in different sports. And choosing the sports that you are interested in, freshness and concentration will make people do a good job for each movement, and also make the body exercise more fully.
4, pay more attention to physical changes
In addition to the physical and mental effects of weight loss, body fat scales can also intuitively help you better understand whether there are "bad" factors in your weight loss. Record your physical condition every day. If you have a "problem" in your physical data on a certain day, you must be vigilant. Is not careful in the weight loss process to eat a lot of chocolate, drink a lot of carbonated drinks. Here to recommend a body fat scale - PICOOC intelligent body fat health scales. It measures body data such as body weight, body fat, BMI, basal metabolic rate, water content, muscle mass, protein, bone mass, and visceral fat, and analyzes and summarizes physical changes for you. It can combine monitoring data with individual needs, provide personalized and reasonable goals, and provide targeted diet health and exercise fat burning programs. Whether you are reducing fat, gaining weight, or shaping your body, PICOOC Smart Body Balance can provide you with the most scientific body management solution.
5, must ensure that warm-up and stretching exercises
Preparatory activities are various kinds of warm-up activities that people do before exercise. The main purpose of the exercise is to make the human body move from a relatively quiet state to a stressful working state, and the central nervous system is gradually excited. You can choose some rhythmically soft movements to achieve, the movement range from small to large, full of activities to open each joint in order to avoid injury during the exercise, make full preparation for formal training.
Stretching refers to relying mainly on the power of contracting muscles, stretching muscles and ligaments, and improving your body's flexibility. It has a positive effect on improving the body's strength, speed, agility, flexibility, balance and avoiding sports injuries. Doing some flexible movements, such as stretching your arms and twisting your waist, can reduce the chance of injury from strenuous exercise and reduce muscle soreness. It also helps shape good posture. You can choose to do some pedal exercises to train balance and coordination. 6, appropriate water
Take a proper rest during exercise. When the heartbeat is gentle, you can drink a small amount of water, but it is not necessary to use salt water. Different people have different physical capacities and ability to exercise, so the amount of sweat is different. It is generally recommended that you add some salt water after more than 90 minutes of exercise.
7. Relaxation after exercise
If there are more sports and more strength, it will be necessary to relax. Relaxation exercises mainly include sucking and stretching muscles to relieve fatigue and promote physical recovery. It makes the human body transition from a stressful state of movement to a relatively quiet state. The intensity of relaxation exercise should be reduced from one to another, so that the level of physiological function will be gradually stable and reduced.
8, food and rest
According to their own situation and sports purpose, they have a focused diet to ensure basic protein and carbohydrate intake. Eat more foods high in cellulose, do not need and do not consume large amounts of protein. Exercise at night will make the body and brain tired, more conducive to sleep. Sleep must match well with lifestyle habits, otherwise the sporting effect will be unsatisfactory.
Mixed Sports Recommended
TOP1 Aerobics
Aerobics is a sports item that is popular among the broad masses and is extremely popular, integrating gymnastics, dance, music, fitness and entertainment. It belongs to a type of aerobic exercise characterized by low-to-medium total body movement that lasts for a certain period of time. It mainly exercises the heart and lung function of the practitioner and is the basis of aerobic endurance. Jumping aerobics can not only help us effectively build physical fitness, but also have the effect of losing weight. Its flexible and changeable state can also allow us to avoid excessively boring exercise and increase weight loss. When the body is already familiar with a set of aerobics, the effect of weight loss will be reduced. At this time, aerobics that can choose other movements will continue to practice and keep the exercise effect.
TOP2 intermittent run
Intermittent running is a training class consisting of running and resting alternately. The intensity or speed of running is usually faster and faster than when the whole class is running continuously. Rest more relaxed activities during the break, walk or jog, less will stop completely. The exercise arrangement for intermittent running is to do a 10-minute jog warm-up first, then run for 1 minute faster than normal aerobic speed, and jog for 2 minutes to restore. The process of jogging and jogging is repeated 4 times, and then continue according to individual circumstances or do 5 minutes to ease End with stretching exercises. Intermittent running is a kind of intermittent training, its intensity is greater than other sports, but the effect of burning fat is more obvious, it is suitable for young people.
TOP3 Running and Yoga
Running can increase the burning and decomposition of body fat, can achieve a great body sculpting effect; and yoga can promote physical and mental balance, increase immunity, make the body flexible and energetic. You can choose to run or jog. Running together with yoga can significantly improve the slimming effect. Yoga exercise after the end of the run can relax and ease the tight muscles, avoiding excessive hyperplasia of the muscles but creating a good muscle shape.