The useful way of losing weight
Per person per day exactly how much exercise is appropriate, it is indeed difficult to grasp.
But the United States one after years of painstaking research, associate professor at Oklahoma State University, designed a method for determination of individual exercise. This is a simple and easy way to use estimates, when you are free you can try.
Sleep: for every one hour of sleep remember to 0.85 points. Calculate your sleep a few hours a day, according to the product scoring.
Static events: including work desk, read, eat; watch TV, ride, etc. The lowest amount of exercise of these activities, the time consumed in these activities add up to an hour in mind for 1.5 points.
Walk: a slow leisurely walk, three points per hour; brisk walking, five points per hour.
Outdoor activities: jogging per hour recorded 6 points, run record 7 minutes per hour; swimming, skating 8 points per hour; various ball games and athletics in mind 9 per hour; cycling hour 4 points in mind; gymnastics, dance 3 points per hour.
Housework: hour 5 points. Whenever the end of your day’s activities, more than a score can add up. If you get total number of 45 minutes, you exercise enough, should be made to increase the amount of activity; if your total score between 45-60 points, it means that your exercise is appropriate; if your total score exceeds this limit can only show you the amount of activity is already over, no more benefits to the body to adjust to the movement scale.
Studies have found that outdoor running walk or run on a treadmill than you burn more calories out of 10%. Outdoors, the relatively rough terrain will have a greater friction; by natural wind, the movement of the body will be greater resistance; in addition, uphill, downhill transforms also makes outdoor exercise can keep switching rhythm. So whether it is running, riding a bicycle or roller skating, practitioners subject to greater resistance in outdoor games, the body needs to burn more calories. Than treadmill Dalian, outdoor running can consume 3% to 5% of calories. In addition, fresh air and transform the scenery can make fitness more fun, can help practitioners persist for a longer time.
Many people start doing exercise do not like to warm up and feel that we can save time. In fact, then you’ve wasted your time to burn calories, and appropriate warm-up exercise can increase your body temperature, increased fat burning activity. Your body temperature increase during exercise, your cells will increase the metabolic rate of about 13%. At least five minutes to do a simple to moderate-intensity warm-up exercise before the campaign, and gradually increase your heart rate, muscle activity up, your breathing accelerate your body’s metabolism and calories burned will be greatly enhanced.
Any movement will burn calories, but to really achieve weight loss results, you need at least 12 minutes the movement. Take the time to create a training effect, thereby enhancing the body’s oxygen transport capacity, and produce more fat-burning enzymes, such as lipases, so you can burn more calories in sports, and do other things even more dynamic.
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