Can high-frequency, high-intensity exercise really help us get rid of excess fat faster? Actually, no. As long as you master the correct exercise methods and pay attention to the details, you can achieve twice the results with half the effort.
Doing exercise in segments yields better results.
Dividing a 2-hour workout into 40-minute sessions, three times in total, burns almost seven times the fat compared to dividing it into two 60-minute sessions. While continuous high-intensity exercise will quickly lead to exhaustion, intervals of rest and recovery help maintain that intensity. Therefore, segmenting your workout as much as possible will enhance your weight loss results.
If you master the rhythm of intensity during 30-45 minutes of aerobic exercise, you can double your calorie expenditure. This means intermittently adding gentle recovery periods during high-intensity exercise. Adjusting the exercise frequency varies from person to person; it's not that everyone needs to exercise until their heart is pounding, they're sweating profusely, and they're breathless to achieve good results. What you need to do is simply increase your exercise frequency for short periods, about 15% faster than usual, for 3-5 minutes, and then slow down to your normal pace.
Burn fat fully
Before exercising, warming up is essential and must be done thoroughly. A proper warm-up maximizes the body's activity and also activates stored fat, allowing it to burn more effectively during exercise. Warming up is necessary before any exercise, including gentler activities like yoga and Pilates.
Wearing a weighted vest while walking or jogging can help you burn up to 10% more calories. Weighted vests are more effective than strapping sandbags to your legs or lifting dumbbells, and they help exercisers control their posture. For safety, the weight should not exceed 20% of your body weight (for example, a woman weighing 60 kg should not exceed 12 kg).
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