Anyone who has experienced weight loss through running knows that at the beginning of their running journey, there may be some effects. As the duration of exercise increases and the body’s fitness improves, running becomes easier, and the weight loss effects become less obvious.
When our fitness level improves, running becomes easier, the heart rate does not increase rapidly due to running, and the fat-burning effect becomes less noticeable. It’s time to increase the training intensity.
Increasing training intensity can change the way of running, such as switching from steady-state running to interval running, or changing the exercise mode, like using high-intensity aerobic training movements instead of running.
What is high-intensity aerobic training? It involves multiple joints and muscle groups in the body, performing training movements that require more effort and significantly increase heart rate. By engaging multiple muscle groups, increasing heart rate, and breathing more, you can effectively and quickly burn fat.
Now, let’s recommend several high-intensity aerobic training movements to everyone.
Movement 1: Deep squat jump-touch opposite foot’s toes, stand upright, jump with feet apart, then do a deep squat, and finally touch the opposite toes with outstretched hands before rising. Do 20-30 reps in one set.
Movement 2: Squat jump, slightly bend knees and hip joints, jump forcefully with arms and legs open, return to the initial position upon landing. Do 15-20 reps in one set.
Movement 3: Bench step-backs: facing up with hands and feet on the ground, lift hips off the ground, then move back step by step with hands and feet in sync.
Movement 4: Side-to-side slides, stand upright, step to the left with the left leg, jump the entire body to the left, push the right leg back, extend the right hand pointing to the left foot’s toe. Alternate sides for 20-30 reps.
Movement 5: Plank jumping jacks, support the ground with hands and feet, tighten the core, jump the feet forward and backward alternately. Do 30-60 reps in one set.
If your stamina allows, you can complete all 5 movements together, cycle through 3-6 sets. If not, you can choose 3-4 movements, do 3-4 sets, and gradually increase the number of exercises and sets. Besides fat loss, shaping the body is important for a tight and defined physique. Consider incorporating strength training like dumbbells and barbells alongside aerobic training for better fat loss results and body shaping.
