The colder the more exercise? What are the benefits of winter fitness?

It’s again “Autumn clothes tied in long pants, Long trousers in the socks” season. Now the north has already snowed.

The colder weather, the less exercise. Eat more and exercise less. But it’s the time when you get the most calories. Accumulated a “swimming ring” accidentally in winter.

In winter, some people get fat, some people lose weight.

In winter, the body is more likely to grow fat in order to keep out the cold.

The higher the fat, the stronger the cold resistance. This is also a natural law, many animals will grow thick fat in winter to resist the severe cold.

Under such circumstances, the body will not let go of every opportunity to grow fat, and is more inclined to convert excess calories into fat for storage.

But fat also varies from person to person.

Because the body consumes more calories in order to resist the cold, this will form a calorie gap. If you maintain a self-disciplined lifestyle all the year round and can restrain the temptation of food, your body will naturally use the energy reserves to fill the gap, and it is entirely possible that your weight will slowly drop.

However, most people get fatter in winter, that is, they eat more and exercise less, and cannot be too lazy to move because of the cold weather.

Winter fitness is more than just losing weight. Regular participation in physical fitness activities can not only effectively enhance physical fitness and prevent diseases, but also improve study and work efficiency.

What are the benefits of winter fitness?

Most people feel that winter is too cold and suitable for “hibernation” and do not want to exercise. As the saying goes, “If you move in winter, you don’t have a disease; if you are lazy in winter, drink more medicine.”

Winter fitness can enhance resistance and prevent colds

Winter is the season of high influenza incidence, and influenza viruses are more likely to invade people with weak physical fitness.

△ The picture comes from the Internet

In winter, during outdoor exercise, as the body continues to be stimulated by cold air, the red blood cells, white blood cells, hemoglobin protein and antibodies against diseases in the blood increase appropriately, thereby, enhancing disease resistance. Therefore, people who keep exercising in winter can greatly reduce the incidence of colds, tonsillitis, frostbite and other diseases.

Especially now that the “COVID-19” has not dissipated, it is absolutely necessary to strengthen exercise and enhance resistance.

Fitness in winter accelerates blood circulation and stays away from “frozen hands and feet”

The most feared thing in winter is cold physical attack, no matter how much clothes you wear, it won’t work. In winter, physical exercise can accelerate the blood circulation of the whole body, and after the blood in the hands and feet is unblocked, it will no longer be cold.

People who work out in winter will have better cold resistance than ordinary people. Because people exercise in a cold environment, it can improve the excitability of the cerebral cortex, and promote the coordination of various organs and systems in the body, enhance the function of the central nervous system to regulate body temperature, and balance the heat production and heat dissipation in the body, thereby making the body Adapt to cold weather.

△ The picture comes from the Internet

Winter fitness boosts metabolism

Because the temperature drops, the blood supply of the human gastrointestinal tract increases, and the digestive function absorption increases accordingly. It is natural that the appetite is good.

However, many people choose to stay indoors and hibernate in winter, and gaining weight is inevitable. At this time, if you can stick to fitness to lose weight, you can control your weight well and greatly reduce the risk of getting fat.

△ The picture comes from the Internet

What should I pay attention to in winter fitness?

Warm up takes longer

The warm-up exercise in winter needs to be done more fully than in other seasons, because the temperature in winter is relatively low, and the joints and muscles of the body are relatively stiff. If the joints, ligaments and muscles cannot be fully stretched, it will greatly increase the risk of injury during training, should be more careful.

You can do 10-15 minutes of low-intensity aerobic exercise (such as jogging, slow rope skipping, etc.) to warm up, let your body sweat slightly, and then start formal training.

△ The picture comes from the Internet

Strengthen fitness

Winter fitness is recommended to increase the strength appropriately, which helps build muscle and accelerate the burning of fat. The intensity can be increased by shortening the rest time, increasing the number of exercises and groups, and appropriately extending the training time.

In order to avoid inhaling too much cold air, try to reduce the length of training time, try to control it to about 40 minutes, and do not exceed 1 hour.

△ The picture comes from the Internet

Winter fitness should also be hydrated

Many people feel that fitness in winter does not need to sweat as much as in summer, and there will be no obvious feeling of thirst during the whole process of fitness training. Even if it is cold in winter, I still sweat when I exercise. Replenish water in time between, during and after exercise.

Even mild dehydration can easily feel tired, sleepy, inattentive, and even headaches. Pay attention to add water in time, drink warm water as much as possible, and don’t get too cold or too hot.

The picture comes from the Internet

Suitable for winter fitness

The climate is cold in winter, so you can choose aerobic exercises with smaller movements and higher calorie consumption, such as running.

The speed of jogging should not be too fast, and maintain a uniform speed. Patients with chronic diseases should choose a plan with low intensity and short duration. Middle-aged and elderly people and those with poor physical fitness should choose a plan with low intensity and longer duration. Young people and those with better physical fitness should choose a short plan with greater intensity and shorter duration.

The picture comes from the Internet

Regardless of food intake in winter or the degree of laziness will greatly increase.

Therefore, sports not only test willpower at this time, it’s a good time to exercise willpower

Hold on! By next year you will thank yourself for persisting in this winter!

Why do you need to activate muscles before exercising?

The coach always asks the people to activate the muscles before fitness, but some people equate the muscle activation with the warming up. It takes more than 10 minutes to run and warm up before fitness. But when we do strength training, we actually need to do some related muscles relax and activate.

What is muscle activation?

In fact, the term “activation” refers to stimulating muscles so that they can better exert their strength and functions.

Muscle activation means: awakening and activating the proprioceptors in the muscles, thereby adjusting the working state of the muscles, and improving the awareness and movement of the muscles.

Muscle activation does not only exist in the warm-up phase, in fact it can run through your entire training process.

Why do muscle activation?

Muscles have contractility and toughness. Inactive muscles are mainly manifested in muscle shortening, hyperextension, lengthening, and atrophy, which affect the effect of fitness.

01  The body exerts force compensation in order to maintain balance

No matter whenever, our body must maintain balance. In daily life, some of our bad habits, bad standing and sitting posture will cause our muscle strength to be imbalanced. Some muscles remain tense all year round and over-participate in physical activity. At the same time, there will be some muscles that should be involved in activities but have been lazy for a long time.

For example, the abdominal muscles and erector spinae maintain our core balance. Taking a sedentary party as an example, sitting for a long time every day, the abdominal strength is insufficient, and you will not use the abdominal force and forget the abdominal contraction function, so in order to maintain the balance, it is necessary to use the erector spinae muscles of the back to withstand greater pressure.As time passes, the waist cannot stand, also cause lumbago.

02  Poor joint compensation due to insufficient muscle tone

Muscles are flexible and resilient. However, some long-term postures cause muscle hyperextension or shortening, which will reduce its tension. The direct consequence is that the joints involved in the under-tension muscles have insufficient flexion and extension capabilities.

Taking the sedentary people as an example, long-term sitting causes the iliopsoas muscles to be compressed, and the hip muscles and hamstrings are elongated. The muscle tension in these two parts is insufficient, which ultimately leads to insufficient hip flexion ability. When doing squats, in order to squat down, the lumbar spine compensatory bends, causing the pelvis to turn over, which is easy to cause back pain. The heavier the weight, the greater the damage to your lumbar spine.

Just like when we lift heavy objects, the best way is to squat down and lift heavy objects. Some people have insufficient hip flexion ability and can only bend over to lift heavy objects, which will cause damage to the lumbar spine.

03  Incorrect muscle power, the training effect is greatly reduced

Compensation also reduces the stimulation of the target muscle, and some muscle balance is lost.

For example, the dumbbell fly did not exercise the high deltoid muscle, but the upper trapezius muscle got more exercise, which led to its abnormal development.

For another example, when you sit for a long time, the buttocks are loose and there is no sense of strength, the leg muscles will replace the buttocks, causing the leg muscles to be used too much, so when many girls go to practice the buttocks, only the thighs can feel, but the buttocks are basically not get it, the last is fat legs without buttocks.

How to activate muscles in different conditions?

Muscle inactivation is usually manifested in muscle shortening, hyperextension, lengthening, and atrophy. In response to different problems, the muscles are effectively activated.

Stretch and massage the tight and shortened muscles to restore their proper length and toughness, such as stretching the iliopsoas with long lunges, stretching the erector spinae with Dabai, and massaging the calves.

Perform isolation training or static training on excessively elongated muscles to restore the muscles to their original state, such as stimulating the buttocks muscles with the glute bridge, V-shaped support, and curling to stimulate the abdominal muscles.

Many people use 20 minutes to activate their muscles before training. Don’t look at the warm-up and just the seemingly useless movements, but just because these movements protect your joints and protect your muscles, so take care to spend some time on muscle activation and you will get unexpected results.

[Purchase Guide] How to choose an elliptical trainer / machine?

The elliptical machine can be said to be an aerobic fitness equipment for the general public. There is no limit to the applicable people. You can use it regardless of your age, fat or thin!

In short, it is suitable for all ages, fat and thin.

Faced with so many elliptical machines, how to choose an elliptical machine to be reliable?

Point 1: flywheel

Front flywheel VS Rear flywheel

The elliptical machine has two designs for everyone to choose from, one is the front flywheel and the other is the rear flywheel. Many people think that the front flywheel must be better than the rear flywheel, but it is not absolute. Both have their own advantages.

The front flywheel is more difficult in design and production process, and it performs better in stability, safety and sports effects.

△ HARISON E1506PLUS Commercial Elliptical Trainer

The rear flywheel has a relatively simple structure, a lighter weight, a small footprint, easy maintenance, and easier movement.

Point two: flywheel weight

Weight VS light

The elliptical machine does not need to rely on the inertia of the flywheel to drive. The weight of the flywheel is mainly to increase the stability of the fuselage.

If the flywheel is too light, there will be a feeling of floating when stepping on it. Although the flywheel with too much weight can increase the stability and user experience of the elliptical machine, its production cost is also high, the price will be more expensive, and the floor space will be larger.

For the people, a weight of 5-8kg is sufficient. It is too light to step on under 5kg, and it cannot achieve the effect of daily exercise.

Most of the flywheels of 8kg-12kg are front flywheels. As a symbol of mid-range elliptical machines, they can satisfy most home users. Moreover, this kind of elliptical machines can achieve fast fat burning and is more suitable for most people.

Flywheels above 12kg, the standard for commercial elliptical machines, are generally common in gyms, and of course the sports performance is even better.

△ HARISON E1506PLUS Commercial Elliptical Trainer

Point 3: Stride

Big VS small

Simply put, it is the size of one step taken by one person. The stride size is related to the exercise effect.

Large strides are closer to the effect of running, and the amount of exercise is relatively large, which is better for reducing fat.

Small strides have a smaller relative movement range, but you can exercise your body more, which can improve the buttocks and leg lines. If you want a large amount of exercise, you must extend the exercise time to achieve the desired exercise intensity.

Generally, the stride of the elliptical machine is between 30-52cm, or even larger, and you can choose according to your exercise needs.

The stride of an elliptical machine is related to the size of the flywheel. The larger the flywheel, the larger the stride. Generally, the stride of the front flywheel is larger, and the stride of the rear flywheel is smaller.

△ HARISON E1506PLUS Commercial Elliptical Trainer

In addition to the parameters of some main components we need to pay attention to, the overall design, workmanship, painting, appearance and other qualities of the elliptical machine are also important factors that we consider.

Good product design is reasonable, ergonomic, and beautiful in appearance. It is the coexistence of appearance and strength. It is smooth and stable to use. The more you use it, the more you like it. The inferior product is rough in workmanship. .

Why choose the American HARISON elliptical machine?

The mystery of HARISON elliptical machine movement lies in its stable and comfortable structure.

FSR connecting rod structure, better shock absorption effect

The elliptical machine allows the exerciser’s footsteps to run along an elliptical trajectory. During the entire operation, the force feedback from the pedal to the exerciser must be consistent to ensure smooth and comfortable movement.

In order to achieve this goal, the elliptical machine adopts the FSR link structure design, which is composed of four support arms. During the movement, the upper arm and the lower arm can rotate at the same time. This design allows the body’s force to be evenly distributed throughout the movement track The upper part reduces the stress on the joints and has a good protective effect on the knees.

Magnetic control system, the core component of elliptical machine

The magnetic control system on the elliptical machine is the key to achieving the best exercise effect.

Every step taken during exercise will drive the electromagnetic system of the elliptical machine. Pedal movement drives the balance flywheel to run, and the flywheel is connected to a motor to provide resistance for movement. The precision and smoothness of the magnetic control resistance determines the movement effect of the elliptical machine.

High-precision parts to ensure the durability of the elliptical machine

The parts in the main joint must have sufficient strength and precision to support the high-intensity movement of the elliptical machine. Any wear of any part inside will loosen the elliptical machine. The high-precision and high-strength parts can withstand high-intensity movements and make the elliptical machine have a longer life.

Simulation testing, the only way to ensure the smooth running of the elliptical machine

Before the elliptical machine leaves the factory, the simulation test is an important indicator to check whether the machine is qualified. During the test, adjust all slope and resistance to ensure the smooth running of the elliptical machine.

Such a rigorous production link can achieve the safe, comfortable and durable performance of the American HARISON elliptical machine.

harison 602

How to Use HARISON HR-602 Sit Up Bar

Here is an introduction to the training skills of the HARISON HR-602 sit-up bar.

Before using the sit-up aid for exercise, fix the sit-up aid.

First, turn on the switch on the sit-up aid, then let the suction cup suck the ground, press the sit-up aid firmly to make it completely adsorb the ground, and then turn the switch off.

Exercise 1: Sit-ups

Sit-ups exercise the abdominal muscles, stabilize the core, and stretch the back muscles at the same time, exercise balance and physical coordination.

Bend your knees, hook your instep with the sit-up aid, and pull the elastic band to make your entire back off the ground during sit-ups.

Exercise 2: Seated Rowing with Elbow Open

This action mainly exercises the back muscles.

Sit on the mat with your legs straight, your back straight, your core tightened, your arms straight forward, and your hands holding both ends of the elastic band. The back muscles force the arms to bend the elbows and pull them towards the abdomen. The apex stops slightly, and the back muscles are contracted. Then, the back muscles can be fully extended by actively controlling the speed and returning to the opposite direction.

Exercise 3: Support to Plank

Mainly exercise the balance muscles in the front of the trunk to improve the stability of the trunk.

Put your feet on the sit-up aid, support your elbows directly under your shoulders, keep your head in a neutral position, and keep your ears, shoulders, hips, knees, and ankles in the same straight line. Maintain normal breathing during training frequency.

Exercise 4: Bird Chest

This action mainly exercises the chest muscles.

Kneeling with your back facing the sit-up aid, keep your chest up and your abdomen stable. Pull up the elastic band and straighten your arms, your arms are at the same height as your shoulders, and your chest muscles will pull the handles inward to the front of your chest.

Exercise 5: Supine Leg Rise

The main exercise part of the supine leg lift is the lower abdomen, and the lower abdomen muscles can be fully exercised in the process of straightening the legs.

Lie flat on the mat, hold the sit-up aid with both hands, and keep your upper back, arms, and hands fixed during the movement. Bring your legs together and straighten them, and raise your legs until your thighs are perpendicular to the ground.

Exercise 6: Prone Press Up

The prone stretch is mainly used to train the erector spinae (muscles on both sides of the spine) and the quadratus lumbar muscles of the back muscles.

Lie on your stomach on the mat and fix your ankles on the sit-up aid. Use your hip joints to lift your torso slightly to see the belly.

Exercise 7: Standing Arm Curl

This exercise mainly exercises the biceps of the arm.

Hold the elastic band with your palms up, your hands shoulder-width apart, and your elbows at your sides. Pull up the elastic band, as far as possible to your lower jaw, tighten the biceps at the highest point of the movement, and slowly lower the bar under control until the biceps are fully stretched. During the process, keep the boom stable and not swing back and forth.

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How to Protect Knees During Exercising

knee protection

Warm Up

No matter what kind of exercise you are doing, you must warm up. Muscle fibers are elastic, and full warming up before exercise can improve the mechanical characteristics of muscle fibers, make the broken length of muscle fibers longer, and make it less likely to break, and prevent injury to the knee joint. The knee can be slightly warmed when warming up, and also after exercise. Actively stretch and relax the muscles around the knee joint.

Corrective Action Mode

Knee joint pain is mostly due to incorrect posture and movement, causing long-term cartilage wear, excessive friction of the bursa, tearing of ligaments, and meniscus injury. Therefore, the correction of posture and the training of the correct movement pattern are very important.

Strengthen Hips and Legs

If the hips and legs are not strong enough, the knees will have to bear more pressure. Glute push muscle training can enhance knee joint stability and gait stability.

Bring Knee Pads

Friends who have a history of knee injuries or who are heavy can also choose to wear some knee pads to help increase joint stability, avoid abnormal twisting or hyper-extension of the knee joint, and more effectively prevent injuries.

Can You Lose Weight Faster by Exercising on an Empty Stomach?

Has anyone ever suggested you work out on an empty stomach? Doing cardio before or without fueling with food, otherwise known as fasted cardio, is a hot topic in the fitness and nutrition world.

So if people can lose weight faster by exercising on an empty stomach?

Here’s the answer from study:

“Fasting exercise has little effect on the change of body fat content, the key to long-term fat loss is to consume more calories than intake.”

Is the Fasted Cardio Useful or Harmful?

Although fasting exercise does not make much difference in weight loss, it has a greater impact on our body.

To achieve the effect of weight loss, aerobic exercise time needs at least 45 minutes. Exercising on an empty stomach for a long time often leads to fatigue, dizziness, palpitation, and “exercise hypoglycemia”, which is not conducive to ensuring high-quality aerobic exercise. The effect of weight loss can be imagined.

But if you choose fasting exercise, pay attention to a few points:

Fasting exercise should not be too intense, preferably at 50-60% of the maximum exercise intensity;

The time of fasting exercise should not be too long and should be controlled within 1 hour;

Fasting exercise should pay attention to supplement water;

It is best to eat some protein-rich foods after exercise, and pay attention to supplementing carbohydrates and water.

How to Eat Correctly Before Exercise?

It is recommended to eat 1 to 2 hours before exercise and choose a low GI carbohydrate.

Food with low GI value: The so-called “low GI” is simply understood as the effect of a certain food on blood sugar. Low-GI foods will increase blood sugar at a slower rate and decrease steadily, allowing the body to use these sugars slowly, making it less likely to feel hungry. Whole wheat bread, corn and some potatoes are all good choices.

Supplement the appropriate amount of high-quality high-protein food: moderate intake of high-quality protein before exercise can help muscle synthesis.

But remember not to be too full, just eat to 6 minutes full.

Tips: How to Eat after Exercising?

Within 45 minutes after exercise, the body’s metabolism will increase. Appropriate food can repair and grow muscles at maximum speed. Not only is it not easy to gain weight, it also helps to improve basic metabolism and exercise capacity, and will also make fat loss and exercise more efficient in the future.

The first thing after a workout is to drink water to replenish the water that you lost due to sweating during the workout.

You need to add some carbohydrates after exercise. Carbohydrates stimulate the secretion of insulin, and insulin can help muscles synthesize glycogen and promote rapid repair of the body.

Protein supplementation can help muscle repair. Protein is the source of muscle. The essential amino acids provided by protein can repair muscle tissue damaged during exercise and relieve exercise fatigue.

In short, if you want to effectively repair damaged tissues and quickly restore strength after strenuous exercise, then you need to consume carbohydrates and protein within half an hour after exercise.

Useful Suggestions for Choosing Best Elliptical Machine

The elliptical machine can be said to be an aerobic fitness equipment for the general public. There is no limit to the applicable people. You can use it regardless of your age, fat or thin!

In short, it is suitable for all ages, fat and thin.

When facing with many elliptical machines, do you know how to choose the suitable one for yourself?

In this post, we will show you how to choose the best elliptical machine for workout.

Tip 1: Flywheel

The elliptical machine has two designs for everyone to choose from, one is the front flywheel, and the other is the rear flywheel. Many people think that the front flywheel must be better than the rear flywheel, but it is not absolute. Both have their own advantages.

The front flywheel is more difficult in design and production process, and it performs better in stability, safety and sports effects.

The rear flywheel has a relatively simple structure, light weight, small footprint, easy maintenance, and easier movement.

Tip 2: Flywheel Weight

The elliptical machine does not need to rely on the inertia of the flywheel to drive. The weight of the flywheel is mainly to increase the stability of the fuselage.

If the flywheel is too light, there will be a feeling of floating when stepping on it. Although the flywheel with too much weight can increase the stability and user experience of the elliptical machine, its production cost is also high, the price will be more expensive, and the floor space will be larger. many.

For the average person, a weight of 5-8kg is sufficient. It is too light to step on under 5kg, and it cannot achieve the effect of daily exercise.

Most of the flywheels of 8kg-12kg are front flywheels. As a symbol of mid-range elliptical machines, they can satisfy most home users. This kind of elliptical machines can burn fat quickly and is more suitable for most people.

Flywheels above 12kg, the standard for commercial elliptical machines, are generally common in gyms, and of course the sports performance is even better.

Tip 3: Stride

It is the size of one step taken by one person. The stride size is related to the exercise effect.

Large strides are closer to the effect of running, and the amount of exercise is relatively large, which is better for reducing fat.

Small strides have a smaller relative movement range, but you can exercise your body more, which can improve the buttocks and leg lines. If you want a large amount of exercise, you must extend the exercise time to achieve the desired exercise intensity.

Generally, the stride of the elliptical machine is between 30-52cm, or even larger, and you can choose according to your own sports needs.

The stride of an elliptical machine is related to the size of the flywheel. The larger the flywheel, the larger the stride. Generally, the stride of the front flywheel is larger, and the stride of the rear flywheel is smaller.

In addition to the parameters of some main components we need to pay attention to, the overall design, workmanship, painting, appearance and other qualities of the elliptical machine are also important factors that we consider.

Good product design is reasonable, ergonomic, and beautiful in appearance. It is the coexistence of appearance and strength. It is smooth and stable to use, and the more you use it, the more you like it; while the poor quality product is rough in workmanship, and the more you use it, the more awkward it makes people want to exercise.

Why Choose HARISON Elliptical Machine? 

  1. FSR connecting rod structure, better shock absorption effect

The elliptical machine allows the exerciser’s footsteps to run along an elliptical trajectory. During the entire operation, the force feedback from the pedal to the exerciser must be consistent to ensure smooth and comfortable movement.

In order to achieve this goal, the elliptical machine adopts the FSR linkage structure design, which consists of four support arms. During the movement, the upper arm and the lower arm can rotate at the same time. This design allows the body’s force to be evenly distributed throughout the movement track The upper part reduces the stress on the joints and has a good protective effect on the knees.

  • Magnetic control system, the core component of elliptical machine

The magnetic control system on the elliptical machine is the key to achieving the best exercise effect.

Every step taken during exercise will drive the electromagnetic system of the elliptical machine. Pedal movement drives the balance flywheel to run, and the flywheel is connected to a motor to provide resistance for movement. The precision and smoothness of the magnetron resistance determines the movement effect of the elliptical machine.

  • High-precision parts to ensure the durability of the elliptical machine

The parts in the main joint must have sufficient strength and precision to support the high-intensity movement of the elliptical machine. Any wear of any part inside will make the elliptical machine loose. The high-precision and high-strength parts can withstand high-intensity exercises, making the elliptical machine last longer.

  • Simulation testing, the only way to ensure the smooth running of the elliptical machine

Before the elliptical machine leaves the factory, the simulation test is an important indicator to check whether the machine is qualified. During the test, adjust all slope and resistance to ensure the smooth running of the elliptical machine.

Such a rigorous production process can achieve the safe, comfortable and durable performance of the HARISON elliptical machine.

Do You Have These Misunderstandings of Running to Lose Weight

  1. Lack of Diversity

The human body is a smart self-regulating system. After frequent training, the body will adapt to the training intensity. It will adjust to use the least energy to support you to complete a fixed-paced running training. Over time, you will feel that running is ineffective.

Therefore, many people who run to lose weight have good results at the beginning, and the more they run, the less effective they are, and they enter the plateau period of running to lose weight.

If you want to lose weight by running, you must diversify your running methods. If you always run at a constant speed, you can add an interval run to your weekly training

Generally, an interval running training does not exceed 5 minutes or 1.5 kilometers, which can be adjusted according to physical conditions. Interval running is a training method that will keep the body in a certain state of oxygen overdraft, which can improve the body’s anaerobic capacity. At the same time, interval running has a good fat burning effect.

2. The more sweaty running, the better the weight loss effect

The sweat we shed is the body fluids stored in our body, most of which are water. You will eventually replenish it by drinking water. It should be the body fat that reduces weight.

However, if you feel slightly sweaty after running, then your exercise volume is too low.

3. Running Will Lose Muscle

Generally speaking, when you lose weight, both muscle and fat will decrease at the same time. This is normal.

The nature of aerobic exercise is decomposition, and the main purpose is to decompose and burn fat. If you run for more than 1 hour and lack of replenishment during the period, the body’s glycogen (converted from carbohydrates) is not enough to provide energy, then the body may burn fat while consuming part of the muscle. Therefore, the reason why the running time for the purpose of reducing fat is best controlled between 45 minutes and 1 hour.

In addition, we must pay attention to diet, eat more protein, and intersperse anaerobic training to control muscle reduction as much as possible.

How to Use HARISON HR-301S+ Vibration Machine

The vibration machine activates the elastic fibers of the buttocks, thighs, waist and abdomen through the high-speed vibration of the frequency conversion motor to prevent the re-generation and accumulation of excess fat, thereby achieving the effect of shaping and slimming.

The vibration machine can not only be used for daily fitness, but also can use the vibration frequency of the vibration machine to relax the muscles.

The following introduces how to use the American HARISON HR-301S+ vibration plate fitness machine, and adjust it to the appropriate vibration frequency when using it.

The three vibration areas of the this machine are walking, jogging and fast running, which simulate the physical changes brought about by the speed changes during running.

  • Brisk Walking Vibration Area

Stand with your feet together in the middle of the fat-removing machine. This is the vibrating area of fast walking. At this time, you will feel the vibration and burning effect of your feet and calves.

  • Jogging Vibration Area

Stand on the jogging vibration area of the slimming machine with your feet open. At this time, the entire area of your legs from the calf to the thigh will have a significant vibration and burning effect.

  • Fast Running Vibration Area

Stand on the edge of the fat-removing machine with your feet open. This is the jogging vibration area of the fat-removing machine. At this time, the entire body has a significant vibration effect from bottom to top.

  • High Inclined Board or Plank Support

Straighten your hands and bend your elbows slightly to support it on the fat-removing machine. The distance between your hands is shoulder-width apart. This action can exercise the front side chain balance muscles and increase the strength of your arms.

  • Sitting Calf Relaxed

Sit on the ground and place your calf on the vibration area of the fat-removing machine to relax your calves. After running or other exercises, you can use the fat-removing machine to relax the muscles.

  • Rope Curl

An elastic band can be connected to the fat-removing machine, and the elastic band is used to exercise the biceps while using the fat-removing machine. Pay attention to stabilize the shoulder joints and do not swing back and forth.

Of course, you can also do side lifts and front lifts to exercise the muscles of each part.

How to Correctly Use HARISON MonicaFit-312 Massage Gun

Massage gun is a tool to relax the superficial fascia of human muscles.

After we exercise, fatigue and tension can cause fascia cramps, which is what we often call fasciitis, and feel muscle soreness, and the fascia gun can help improve this symptom.

Vibration can promote the recovery of muscles and surrounding soft tissues or eliminate fatigue, which indirectly affects tissue repair.

How to use HARISON MonicaFit-312 with Different Massage Heads

Flat tip

For the large muscle groups of the body, such as the hip muscles, arm muscles, and breast muscles.

Cone tip

Target small areas of the body, such as the inner side of the elbow, the palm of the hand, and the sole of the foot.

Round tip

It has the widest applicability and is suitable for whole body muscles.

Y-shaped tip

Need help from others to target the muscles around the spine.

Please note that the target of the massage gun is the muscle, as long as it is used in the right place, unnecessary accidents can be completely avoided.