Weight loss and fat loss are not three minutes of heat, and continuous adherence is the hard truth. By using the right method, not only do you insist that the fat attached to you will continue to burn yourself. The highest realm of fat loss is not how effective your abuse is. It is because after your sweaty training, fat holds the burning power and keeps it for some time. This kind of beauty is more than just a dream. Now there is a post-combustion effect that will speed up your progress on fat loss.
Post-combustion effect principle
According to the study of Dr. Christopher Scott, a sports physiologist at the University of South Maine in the United States, the recovery after fitness is also the need to consume oxygen, that is, afterburning effect. Because oxygen is an essential element for the body to burn calories, consuming more oxygen means consuming more energy. In simple terms, it is to continue to speed up metabolism after fitness, and the body will continue to burn calories while resting.
Of course, it is not too happy to be too early. The post-combustion effect is not achieved by enjoying its achievements. There are prerequisites for gaining its effect.
How to play the role of post-combustion?
Raise the training intensity, lengthen the training time, and the post-combustion effect will increase accordingly. Because more energy is consumed during the exercise, more energy is needed to recover from the physical state after exercise, which also means that more calories need to be consumed.
In a study conducted by the University of Wisconsin in the United States, seven healthy men completed 30 minutes of intense training. After training, they continuously monitored their oxygen consumption. They found that these men burned an average of 773 calories in the two days after training. They are even more expensive than they are in training.
Method for achieving post-combustion effect
1. Running runs through sprinting
If you run regularly, you may wish to add some 30-second sprint every 5 to 10 minutes during jogging. Although the sudden addition of a sprint may consume physical energy, but try a few more such exercises, your body will adapt to higher running intensity.
Breaking the constant jog rhythm and increasing the running intensity can keep the fat burning effect after running, so we need to use sprinting to fully stimulate the muscles and increase the amount of exercise.
2. Shorten break time and increase more muscle training
In the strength training process, try to shorten the rest time between each group of exercises. For example, after you complete a group of equipment exercises, you need to immediately put in another group of equipment training, and the middle rest time is reduced by half or even less, in order to Start the next set of exercise exercises before your physical recovery.
In addition to shortening the rest time, the muscles of the whole body must be involved in the exercises as much as possible. Because more muscles participate, more glycogen and fat are used in the body, which will continue to consume more calories even after your workout.
3. Increase the number of single-week training of HIIT
If you only practice HIIT classes once a week, but you need to lose fat? You can add 1 or 2 HIITs in a single week. You can choose HIIT courses in some fitness apps. These are the best-burning courses and are more effective than running for 1 hour. After a period of high-intensity interval training, the post-combustion effect will gradually increase. Even after 24 hours of fitness, there will still be fat burning recoil.
4. Practice Tabata interval training
Many European and American actors and singers are loyal supporters of Tabtata. Even if Brad Pitt, the big star, is still 50 years old, he still has a good and strong body and he has to give thanks to this training program. Tabata combines aerobic and muscular full-body exercises. It takes only 20 seconds to complete a set of movements and then rest for 10 seconds. Of course, you can also shorten the rest time and increase the difficulty for yourself. Practice at least 8 movements in this way.
This kind of training intensity is very high, so even if you stop training, the body will continue to burn like fat. According to the individual's training intensity, follow-up fat burning effect can be maintained for 1 to 12 hours, can be said to be a shortcut to burn body fat.
Summer has arrived, letting the post-combustion effect to accompany you, annihilate excess fat and show off your proud body.
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