If you master the strong and weak rhythm in a half-hour aerobic exercise, then you can achieve twice the result with half the effort, that is, add a gentle recovery time in the interval of high-intensity exercise. The same is a half-hour aerobic exercise, which has a strong and weak exercise that consumes twice as much heat as a rhythmic movement.
Dr. Catherine Jackson, director of the Department of Sports Performance at California State University, said: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high level of strength."
The heat consumed by the smooth movement on the elliptical machine for 30 minutes: 1222 joules.
The heat consumed by a 30-minute exercise with a strong rhythm: 2444 joules.
When you are working out on a scooter, intermittently letting one leg press harder to increase the intensity of the exercise. At the beginning, you can first pedal the pedals with medium strength for 4 minutes, then focus on the left leg and high-intensity pedals. After 30 seconds, change the right leg as the main force leg and then lick for 30 seconds. Then, the two legs together for 4 minutes at medium speed for adjustment and recovery.
    If you don't like this weight-bearing method, try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 to 25% more without any side effects.
The calories burned for 30 minutes: 883 joules.
The heat consumed by wearing a weight vest for 30 minutes: 971 joules.
The heat consumed by taking a long pole for 30 minutes: 1059 joules.
Ken Fitzgerald, curator of the Roft Jem Gym in New York, says that when you are working out on a stepper, elliptical or treadmill, let the arm swing naturally or gently put your hands on the handle of the instrument. on. Can let you burn 10% more heat. He said: "When your body leans on the handle, your amount of exercise is discounted."
Exercise on the stepper, the heat consumed by the armrest for 30 minutes: 732 joules.
The heat consumed by not moving on the armrest for 30 minutes: 812 joules.
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