Can you lose weight without sweating?

　　1.5-2 times fat burning rate: 1-2 times a week intermittent exercise

　　The slimming effect of walking has been recognized, but how to give the body more exercise And what about excitement?

　　A professor from the Department of Exercise Science at the University of New Mexico in the United States found that low-to-moderate intensity intermittent exercise can give the body more exercise and stimulation, and is very effective in accelerating weight loss. Therefore, adding a few intermittent periods of jogging during the walking process can not only increase your fitness by 1. 5 to 2 times the fat burning rate, and can maintain a high metabolic rate for a longer period of time after exercise.

　　However, too much intensity of intermittent exercise may cause sports injuries. The best way is to switch to interval training with strong and weak intervals for 1-2 days out of low-intensity aerobic exercise 5 times a week.

　　15% more effect: treadmill + dynamic bicycle combined with exercise

　　Equipment such as treadmills and sliding machines can burn the most calories because they can gently exercise muscle groups throughout the body. Data shows that running on a treadmill for about 19 minutes can consume 200 calories, while an exercise bike takes 32 minutes to achieve the same effect.

　　However, a study in Massachusetts, USA, suggested that matching different cardiopulmonary exercises with each other in a 3:1 time ratio can achieve better results.

　　Therefore, if you change your 60-minute running time into 45-minute running and 15-minute dynamic cycling, the same exercise time will increase the effect by 15%.

　　Burn 3-5% more calories: Get out of the gym

　　Sunny and sunny days are best for outdoor exercise. This is a view supported by sports medicine experts. Running or walking at the same time and intensity will consume 3-5% more calories outdoors.

　　This is because when our bodies are outdoors, they have to adapt to environmental changes such as wind speed and terrain. We need to mobilize more body functions to participate in exercise, which naturally consumes more energy than on a treadmill. In addition, the fresh air and changing scenery will make you forget the fatigue of exercise without realizing it.

　　Of course, outdoor exercise may not be possible every day, so changing the mode of the dynamic bicycle to "random" or increasing the incline of the treadmill by 1-5% will have different effects.

　　3% more fat burned: before exercise coffee

　　Bananas can be converted into Grape Sugar provides energy quickly, so many people are used to eating a banana before exercising. But a new Australian study found that drinking a cup of coffee before exercise is better than eating a banana!

　　Caffeine can increase the utilization of fat by our muscles during exercise. A cup of coffee (containing approximately 94 mg of caffeine) before exercise can increase fat burning by 3%, making the weight loss effect naturally faster and more obvious.

　　5% more exercise efficiency: warm-up exercises instead of stretching

　　We are accustomed to stretching before exercise, but research has found that stretching before exercise does not reduce exercise injuries, but instead hinders the body's reaction speed.

　　Oklahoma State University Athletics healthy Experiments from the institute have shown that 5 minutes of warm-up exercise can enhance blood circulation, activate muscles and joints, and can increase exercise efficiency by 5% compared with stretching exercises. Replacing stretching exercises with slow power walking, turning left and right, shaking hands in place, etc. are all good choices.

　　Changing stretching exercises after exercise can stretch muscles and reduce fatigue.

　　6% more metabolic rate: give yourself a breather

　　Continuous exercise has been proven not to increase caloric consumption, and it does not even have any benefit in improving muscle strength and endurance.

　　Research from the University of Kansas in the United States shows that muscle-strengthening exercises, where each movement is completed at a slow speed of 20-30 seconds and coordinated with breathing, have the best effect on the muscles. Resting for 3 minutes between each movement will give your body enough rest time, which will not only allow you to achieve exercise effects more easily and happily, but also maintain a high metabolic rate of 6% more.