The basis of fasting aerobic is based on the condition of not eating within 6-12 hours, so the best time arrangement is to get up in the morning, exercise in the morning can maintain a high basal metabolic rate for the next whole day, and the weight loss effect is more obvious!
What is fasting aerobics?
Generally speaking, when we do not eat for 6-12 hours, our state at this time is fasting, and aerobic exercise at this time belongs to fasting aerobics.
Principle:
After fasting at night, body fat becomes the main energy supply during morning exercise, so it is burned! If compared to "exercising while eating", fasting aerobic exercise can burn you an extra 20% of fat, and fasting aerobic training can also help improve muscle endurance.
Fasting aerobic exercise is recommended:
It is advisable to choose low- to medium-intensity aerobic exercise, as in general, the average heart rate of the trainer should be maintained between 110-130. It is recommended that you can choose jogging, skipping rope, going up and down stairs, aerobics, yoga, and climbing and walking.
Suggested duration of exercise:
Each training session lasts 20-30 minutes on an empty stomach, 2-3 times a week. If you are not in good physical condition, or have no previous exercise habits, you can divide it into multiple exercises, exercise for 10 minutes at a time, and accumulate 30 minutes a day.
5 groups of morning fasting aerobic training to burn fat efficiently
Movement 1: Warm up and run in small steps for 30 seconds
Keep your back straight, keep your arms swinging at a slower frequency, and the rhythm changes from slow to fast to fastest.
Movement 2: Jumping jacks to train the muscles of the whole body 30 times
01. Stand with your feet together and your hands at your sides.
02. Then jump upwards, spread your feet about 1.5 shoulder-width apart, and raise your hands to high-five you overhead.
03. Bring your feet together and pat your hands on the sides of your thighs as you fall.
Movement 3: Crotch high-fives to eliminate lower abdominal fat a total of 30 times
01. Stand upright, feet shoulder-width apart, arms hanging down.
02. Raise your knees and give your crotch a high-five.
03. Raise your knees as high as you can to make high-five movements.
04. Keep your upper body straight and don't bend over.
Movement 4: Squat to lose hip fat 30 times
01. Keep your feet shoulder-width apart, your toes slightly outward, and your back straight.
02. Keep your back straight, sit back with your hips back, and bend your knees to squat down.
03. Squat until your thighs are parallel to the ground.
04. Keep your back straight throughout the movement.
Movement 5: Jump rope for a total of 200 reps
01. Keep your upper body straight, look your eyes ahead, and concentrate.
02. Keep your upper arms close to your body and your arms hanging down naturally.
03. Keep your knees bent and jump up and down, and bend your knees slightly before taking off, which can effectively reduce the pressure on your knees during take-off.
04. Use your toes to jump and land on the balls of your forefoot, not very high.
Breathing pattern: inhale through the nose and exhale through the mouth