Three main methods to enhance the effectiveness of exercise

 

Drinking coffee

Drinking a cup of coffee before exercise enhances calorie expenditure by stimulating metabolism through caffeine. According to a study by the University of Coventry in the UK, people who drank coffee before exercising showed better performance and burned more calories than those who did not. Additionally, a report from the Australian Sports Institute indicates that caffeine stimulates muscles to use fat as an energy source before carbohydrates. At this time, black coffee such as Americano or espresso without added ingredients is recommended. It should be consumed 30 minutes to an hour before starting exercise.

Chewing gum while exercising is beneficial. In 2018, a research team from Waseda University in Japan conducted a study with 46 men and women aged 21 to 60. In one session, participants chewed gum and walked for 15 minutes, while in another session, they consumed a gum-flavored powder (placebo group) and walked for 15 minutes. As a result, the calorie burn rate increased by an average of 2 kcal per minute when chewing gum. Experts analyzed that chewing gum during exercise provides rhythmic external stimuli, which increases heart rate and enhances the effectiveness of the workout.

Listening to fast music while exercising allows you to move quickly in sync with the rhythm and beat, while experiencing less pain during the workout. Additionally, auditory stimuli such as fast tempos and loud sounds activate the sympathetic nervous system, which is associated with excitement, thereby increasing metabolic rate. The energy required for each movement increases, and as the body moves quickly to the music, it consumes energy more efficiently. In a study involving cyclists, it was found that when listening to fast music at around 120-140 bpm, the athletes pedaled faster. Songs with a regular beat and rhythm are ideal.