Method of weight-reducing super PK of eight major movements

1.Temper pk the open air and do exercises in the room

Outdoors, the relatively rugged road surface will produce greater frictional force; Influenced by natural wind, the health of sports will receive greater resistance; In addition, go up a slope, the variety of the downhill path enables the outdoor exercises to vary rhythm ceaselessly too. No matter run, ride bicycle or wheel slippery, practitioner sports meeting receive heavy resistance outdoors, the body itself needs to consume more heat. Professor John linking the scientific department of sport of hard university of the health then from U.S.A. says: "Compared with tempering on the race apparatus, running in the open air is can be in order to consume 3%- 5% calories of heat more. " In addition, fresh air and scenery of variety can let, build up body further more interesting, can help practitioners to insist on it for more time too. Certainly, abominable weather or too strong, passes and dark light has a potential danger to person tempering in the open air, in such cases, the expert advises us to take exercises and turn into the room to go on, remedy with the body-building apparatus. For example motion state that simulation climb that we can be on the race apparatus, can be in order to reach the result if vary and run the angle constantly.

The expert proposes: If the condition allows, the open air would temper even better

2.Race apparatus pk bicycle

Coach Carol Espel from health club of New York says: "Generally speaking, the apparatus like race apparatus will make practitioners consume more heat. " In addition, a research of the university of Dublin reveals too: Within 18.5 minutes, the race apparatus of the medium-sized intensity can make you burn heat of 200 calories to do exercises at most, the heat burning of rowing the boat and cross-country skiing is immediately after it, the fixed bicycle (non- dynamic bicycle) Heat burn most the low, need it if doing exercises, burn until 32 minute by 200 calories.

But this does not mean the race apparatus is the only choice tempered in gymnasium that you go. Do the same kinds of fitness exercise apt to reach state to build up body bottleneck quickly day by day, so need practitioners to often vary project and way of fitness.

The expert proposes: Race apparatus and other apparatus are used alternatively. 75% of the exercise time goes on on the race apparatus, 25% time uses on other apparatus. (regard doing exercises the example for four days in one week as, can use on race apparatus with three days, have one day left to practise other apparatus)

3.The high strength of short time tempers pk and does exercises softly for a long time

Associate professor Len Kravitz of the sport department of university of New Mexico points out, the high strength does exercises is that a follows the appropriate exercise method to rebound in short-term, but within equal time, short time, high strength do exercises the heat burnt can reach soft 1.5- 2 times that did exercises for a long time, still can continue burning heat of 75- 125 calories after even doing exercises.

But to burn, mean, build up body science, healthy more quickly heat. Practise causing the sport injury in excessive in short-term high strength. And the doing exercises for a long time of low intensity of 45- 60 minutes can help the human body to produce more mitochondria, and the mitochondria is exactly the motive force that cells burn heat oneself, so metabolism will be accelerated naturally.

The expert proposes: The two combine. If the time that you do aerobic sports within one week exceeds four days (including four days) ,It advise you it do exercises a few kind in short-term high strength with in, for a long time exercise combine together the intensities low one.

4.Do exercises in pk evening and do exercises in the morning

Recently, U.S.A. to used to practitioner tempered to go on carry on an investigation in morning, afternoon and evening sports medical science, the result reveals, within 3 months, the person doing exercises in the 85% mornings feels to build up body that it is very difficult to insist on again, the person doing exercises in the 50% afternoons thinks that builds up body to force a bit, and the philtrum doing exercises in the evening, only 25% of the persons feel that it is a little straining to build up body. This because, between will it be 6 o'clock - 8 o'clock afternoon, body temperature most high, flexibility of health and sensitivity best, strength of muscle and heart and lungs function in best state even by human body. So do exercises exercise evening, most obvious result have, the permanence of fitness is the best too. In addition, if you are used to doing exercises in the open air, the air quality of the morning is not the best in one day, if the place which you temper is close to the main block, the dust then in the air and content of waste gas will reach the maximum in early morning, it is especially unsuitable to temper me.