Recognizing the "afterburn effect" campaign is more effective

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During exercise training, our bodies use oxygen to produce the energy needed for exercise, and the metabolism will continue for a while after exercise, resulting in higher calorie consumption than usual!

The reason jumping rope is so popular is that a sustained period of high intensity exercise, combined with proper stretching and stretching, can trigger the "afterburn effect", allowing the body to continue burning calories to achieve fat loss. Jumping rope is really good news for busy office workers and lazy people. It is efficient and doesn't take too much time!

Take a look at two conditions that trigger the afterburn effect

"Afterburn Effect" condition 1: Effective heart rate must reach 70% of the maximum heart rate

First, the "effective heart rate" must be 70 percent of the maximum heart rate. The formula is: (220- age - Quiet heart rate) x70%+ quiet heart rate.

A 25-year-old with a quiet heart rate of 60 beats per minute, for example, would have to have an effective heart rate of about 154 beats per minute to have an afterburn effect.

"Afterburn Effect" condition 2: Exercise time is long enough, intensity is strong enough

Again look at the "exercise time and intensity", the longer the exercise time, usually the better the after-burning effect. But be aware that low-intensity exercise may take an hour to develop afterburn, but high-intensity exercise has the chance to develop in as little as 10 minutes.

It's more efficient to choose as high an intensity workout as you can afford, which is why high-intensity intervals have become so popular in recent years!

Simple version of the "jump rope" novice steps recommended

Warm up: easy rope skipping 4 minutes, step rest 2 minutes

Steps: High speed jump rope with both feet for 1 minute > Run and jump in place at high speed for 1 minute > Jump from side to side on high speed for 1 minute

* At the end of each group, rest for 2 minutes. After 4 sets of dancing, finish the exercise and start stretching.

About half an hour of jumping rope can burn more than 400 calories!

Remember to do after jumping rope gymnastics stretching action, so as not to become radish legs!

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While skipping rope,pay attention to your health is important.For monitoring you health,wearing a BP smart watch is a good choice.You can use it to monitor your BP,HR,temperature,SpO2,and others.