Which high intensity cardio interval workouts are better for office workers?

The exercise of high leg raising is more suitable for office workers, and this exercise can definitely promote blood circulation in the body, can also exercise people's muscles, and can also achieve the effect of fat loss.

Playing basketball. Playing basketball is in line with the characteristics of high-intensity aerobic interval exercise, you can try it, and it should have good results.

For example, the most classic HIIT exercise is high-intensity aerobic interval exercise. It is very suitable for office workers and can effectively reduce fat and shape the body.

1.Come on. Brisk walking is one of the easiest and most convenient aerobic exercises, and you can choose to walk for 10 minutes before work, after work, or even during your lunch break.

If you don't have a pedometer device such as an exercise bracelet, a pedometer or health tracker on your phone can count steps. At first, you can set an initial goal of 10,000 steps per day, then add 1,000 steps a day next month to the previous month, and gradually increase the number of steps until you reach your desired goal.

2.Come on. Dancing is a fairly suitable aerobic exercise.

You can choose your favorite ** and release and interpret your inner emotions through dance. The dancing venue can be used to make friends in group classes, and you can enjoy it alone in a private space such as a room, which makes people spend 1 hour or more unconsciously.

3.Jump rope. In addition to the benefits that cardio provides, jumping rope can also improve your proprioception (body awareness), agility, and hand-foot coordination.

4.Strength training. Strength training accompaniments can also be aerobic.

Circuit training continuously boosts blood circulation and builds strength in major muscle groups. Squats, lunges, push-ups, planks and above the gluteal bridge are performed for 1 minute each time, and can be performed in cycles, repeating 2-3 sets. Walking or jogging can be added as a rest at the end of each set, and the rest should not exceed 5 minutes between sets.

Ball games are available, and there is also a 11th commute.

Of course, if you don't get fat if you work in the factory for more than 12 hours, if the food is worse and you have nothing to say about your figure, your face is not very good.

A large number of studies have found that simple long-term aerobic exercise can improve some health indicators, such as blood pressure and so on, but it is not beneficial for weight loss in the long term. An experiment using a bicycle for moderate-to-high-intensity, prolonged aerobic endurance exercise found that the exercise intervention did not result in significant weight loss (on average only kilograms) for body weight values. In another Japanese experiment, walking for a long time did not significantly change people's weight.

Why can't long-term aerobic exercise significantly lower our weight? I suspect this may have something to do with the set-point theory of weight (the horror of three pounds of weight during the festive season). Many studies have found that long-term aerobic exercise actually has a similar effect to dieting on the body's endocrine system.

Studies have found that prolonged aerobic use of leptin decreases in the body. Some experiments have even pointed out that long-term aerobic endurance exercise will reduce the level of leptin in the blood, and the effect will be maintained for several days. And for every 1% increase in leptin levels, the average weight decreases by kilograms.

In other words, the long-term aerobic regulation of hormones is actually making the body fatter. Why do many people get hungry and want to eat for several days after a long period of aerobic therapy? If leptin is low, the appetite will be better, and the fat reserve will be more......

And HIIT, because it is a combination of anaerobic muscle training and aerobic training to some extent, actually fundamentally changes the physique. Adjust the weight setting point downward. In an Australian experiment, 12 weeks, 20 minutes at a time, three times a week of HIIT training led to an average weight loss of kilograms and a 15% increase in aerobic capacity.

In a 12-week experiment on young women in China, HIIT training reduced the weight of the subjects by an average of 5kg, and the body fat content decreased. Let's talk about HIIT training programs that are easier to adopt in daily life (all programs are at least 12 minutes and at most 25 minutes).

As for the law of alternating between high and low intensity, I recommend that the interval between changes should be short, not 5 minutes of high intensity, 5 minutes of low intensity. Because the high intensity time is too long, it is not possible to guarantee that the strength will be completed faithfully. In the end, it becomes a medium or low intensity workout.

In addition, the shorter the interval between changes, the more energy supply to fat will be increased.

It is necessary to strictly control the diet, achieve the best exercise intensity within an hour (determined according to the personal physical fitness test), combine muscle function training (anaerobic training), and must constantly change the exercise mode to prevent the body from adapting, so as to better consume and mobilize body fat.

Therefore, long-term low-intensity aerobic exercise is a waste of time, and even if you can see a little effect in the short term, it will not help you in the long term for final physical exercise and body conditioning.

Yes, eat less and exercise more, be sure to do aerobic exercise, exercise moderately to the next day without feeling fatigue, long-term persistence, coupled with good diet control, will reap health and happiness.

Yes, but you have to persevere, exercise every day, you can, in the final analysis, you have to rely on exercise.

Intermittent aerobic exercise, take running as an example, run for 1 minute, walk for 30 seconds in the middle, run for 1 minute, walk for another 20 seconds in the middle, the time of running and walking can be extended accordingly, this is intermittent aerobic exercise, generally the speed of this running is faster, this belongs to high-intensity aerobic exercise, and the effect is better than jogging at a speed all the time.

Do aerobic exercise every day, now more and more people like to do aerobic exercise, aerobic exercise has many benefits for the human body, and it is also particular when exercising, the following is some of the information I have compiled for you about aerobic exercise every day, let's take a look!

Aerobic exercise can be done every day, aerobic exercise is a good fat-burning exercise, but each time you should insist on 40-60min, the time is short, you can't directly use fat as fuel, and you will lose muscle for a long time. You can do aerobic exercise every day, once in the morning and once in the evening when you have time. Also pay attention to increasing anaerobic weight exercises.

Muscles are the key to fat loss There are also many exercises in aerobics, and it is best to exercise in various aerobic rotations, not just one aerobic exercise. **Don't just rely on aerobic, but also anaerobic.

Aerobic exercise refers to the physical exercise carried out by the human body under the condition of sufficient oxygen**, compared with anaerobic exercise, the advantages of aerobic exercise are obviousWhat are the benefits of aerobic exercise?

1. Lowering blood pressure, studies have shown that walking 4 times a day, 20-30 minutes each time, has the best blood pressure lowering effect;

2. Walking can make fat burn slowly and achieve the purpose of **;

3. To prevent diabetes, aerobic exercise can effectively prevent and improve diabetes;

4. Relieve stress, aerobic exercise can eliminate the pressure of tension and resolve bad emotions;

5. Aerobic exercise can also increase cardiopulmonary function.

What are the aerobic exercises

Jogging

Exercise advantages: improve sleep quality, through running, the blood supply and oxygen supply to the brain can be increased by 20%, so that the sleep quality at night will also be improved; "Ventilation", during the process of running, the volume of the lungs rises from liter to liter on average, and at the same time, the amount of oxygen carried in the blood will also be greatly increased; Protects the heart, heartbeat, blood pressure and elasticity of blood vessel walls will also increase; Decompression, jogging inhibits the secretion of adrenaline and cortisol, two stress-causing hormones, and releases relaxing substances.

Bicycles

Advantages of exercise: prevent brain aging, improve the sensitivity of the nervous system; Improve cardiopulmonary fitness, exercise lower limb muscle strength and enhance general endurance. Cycling has the same endurance training effect on internal organs as swimming and running.

The bicycle is okay**, it is a periodic aerobic exercise with more calorie consumption. It has a good exercise and best effect on cervical spondylosis, lumbar disc herniation, etc.

Benefits of aerobic exercise

The purpose of aerobic exercise is to build cardiorespiratory endurance. During exercise, the muscles contract, which require a large amount of nutrients and oxygen, increases the number of contractions of the heart, and the amount of blood sent out each time is more than usual, and at the same time, the demand for oxygen also increases, the number of breaths is higher than normal, and the degree of lung expansion is also greater. So when the exercise continues and the muscles contract for a long time, the heart and lungs must work hard to distribute oxygen to the muscles and remove waste products from the muscles.

And this constant demand can improve the endurance of the heart and lungs. When cardiorespiratory endurance increases, the body can engage in longer or more intense exercise and is less likely to fatigue.

Interval aerobic exercise is a highly efficient form of exercise, such as cycling, swimming, running, etc. We can use interval exercise in our aerobic workout, which can not only improve our exercise efficiency, but also improve our exercise effectiveness. So what kind of exercise is called interval aerobic exercise?

I searched for some intermittent cardio. Method, let's take a look at it next.

1 Interval training is not a specific exercise, such as brisk walking, running, or badminton, cycling, swimming, etc., but on the basis of aerobic exercise to change the form of exercise, so that your original exercise becomes more efficient, you can use interval training in brisk walking, running cycling and other sports.

2 As more and more netizens translate foreign literature, I think interval training will gradually replace the old aerobic mode and become a more efficient method in the future.

3 This is not a new method, in fact it has been around since the 30s of the last century, and has been widely used in athletics, swimming and other sports, and it is also a common training method for swimming today.

4 Its merits lie in:

One you can spend less time achieving the results that previously took a lot of time to achieve with aerobic.

2. It avoids the breakdown of muscles caused by prolonged aerobic exercise and reduces metabolism (muscles will start to break down after an hour of aerobic exercise).

Third, it can help the best people to effectively get through the plateau period.

Four It can help you improve your tedious aerobic process, and it doesn't require you to change the cardio program you're used to.

5. After effective interval training, the metabolic level in your body will still be fast in the next 24 to 48 hours, that is, you will still be at high efficiency during these hours after exercise.

Intermittent aerobic exercise is more intense, so if we just start exercising, we should exercise for a while to keep our muscles relaxed. We should also choose the form of intermittent aerobic exercise according to our cardiorespiratory capacity, patients with poor cardiopulmonary function are not suitable for intermittent aerobic exercise, and should be replaced by slower and easier exercises.