How to exercise to lose weight the fastest and most effective? The effect of exercise for weight loss is evident to all, but exercise for weight loss is not without skill. So when, where and how to exercise to achieve the best results? The following Alopah for you to reveal one by one.
Morning exercise PK evening exercise
Recently, the United States sports medicine on the habit of exercise in the morning, afternoon and evening practitioners conducted a survey, the results show that within 3 months, 85% of people who exercise in the morning find it difficult to stick to fitness again, 50% of people who exercise in the afternoon feel a little reluctant to work out, while only 25% of people who exercise in the evening feel a little strained to work out.
This is because the human body is at its highest temperature between 6 p.m. and 8 p.m., the body’s flexibility and agility are at their best, and muscle strength and cardiorespiratory function are at their best. Therefore, exercise exercises in the evening, the most obvious effect, fitness is also the best lasting.
Also, if you are used to exercising outdoors, the air quality in the morning is not the best of the day, and if you exercise close to a major neighborhood, the dust and exhaust levels in the air will also be at their maximum in the early morning, making it especially unsuitable for exercise.
Expert advice: Obviously, whether it is indoor or outdoor fitness, the evening is the best time to exercise.
Indoor exercise PK outdoor exercise
In the outdoors, the relatively rugged road surface will produce greater friction; influenced by the natural wind, the body in motion will be subject to greater resistance; in addition, the change of uphill and downhill also allows outdoor exercise to constantly change rhythm. Therefore, whether it is running, cycling or roller skating, the practitioner will be subject to greater resistance in outdoor exercise, and the body itself needs to burn more calories. Professor John from the Department of Exercise Science at the University of Wisconsin says, “Running outdoors can burn 3 to 5 percent more calories than exercising on a treadmill.” In addition, the fresh air and changing scenery can make working out more fun and help practitioners stick with it longer.
Of course, bad weather or too strong or too dark light is potentially dangerous for people who exercise outdoors, and in such cases, experts suggest that we should shift our exercise indoors and use fitness equipment to compensate.
Expert advice: if the conditions allow, outdoor exercise is better
Short, high-intensity exercise pk long, gentle exercise
Len Kravitz, an associate professor in the Department of Kinesiology at the University of New Mexico, points out that short, high-intensity workouts are an exercise method accompanied by a moderate rebound, but in the same time, short, high-intensity workouts can burn 1.5 to 2 times as many calories as long, gentle workouts, and even after the workout can continue to burn 75 to 125 calories.
However, the faster burning of calories does not mean a more scientific and healthy workout. An excessive amount of short, high-intensity exercise may cause sports injuries. In contrast, a long workout of 45 to 60 minutes of low to moderate intensity can help the body produce more mitochondria, which are what drive cells to burn calories on their own, so the metabolism is naturally sped up.
Expert advice: combine the two. If you do aerobic exercise for more than four days in a week (inclusive), then it is recommended that you combine one or two short, high-intensity workouts with long, medium- and low-intensity workouts.