5-20-30 Rule for Weight Loss: Wrong eating habits and lifestyle are not only giving rise to serious diseases but are also giving rise to obesity. Obesity is a problem which affects one out of every three people. Especially belly fat is causing diabetes, high BP, heart attack and cholesterol. By following various diets and exercises, overall body fat gradually reduces, but reducing stubborn belly fat seems to be a very difficult task. If you have also tried many things to reduce belly fat but still have not been successful, then you can get a flat tummy in a few days by adopting the 5-20-30 rule. After all, what is this 5-20-30 rule and what are its advantages and disadvantages, let us know about it.
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What is 5-20-30 rule?
The 5-20-30 rule is a workout pattern designed to burn maximum fat. Especially it targets the area around the stomach. In this, the focus is on interval training for fat loss. It is important to pay attention to the intensity and duration of exercise in the 5-20-30 rule.
How does the 5-20-30 rule work?
This session is divided into different parts. Which targets your overall body fat.
Warmup: The workout starts with warm-up in which you can do jogging, brisk walk and cycling. This increases your heart rate and prepares the muscles of the body for workout.
Interval Training: It consists of several cycles of 5-20-30 rule. Each cycle lasts 55 seconds. 30 seconds of light exercise which can include logging and low intensity cycling. At the same time, moderate intensity exercises like speed jog and fast cycling have to be done for 20 seconds. Moderate intensity followed by fast running or cycling for 5 seconds.
Repeat exercise: After completing a set of 5-20-30 exercises, take a rest of 55 seconds. Then following this rule many sets have to be repeated. Initially you can do 4-5 sets.
Cool down: To cool down the body, do yoga or muscle relaxing exercises for 5 minutes. Stretching and walking can also be included in this.
Benefits of 5-20-30 Rule
Changing the intensity level helps in boosting metabolism, which increases the body's ability to burn fat even after exercise.
– Practicing the 5-20-30 rule promotes heart health.
– It takes about 1 minute to complete one set. With this you can do more exercise in less time.
Apart from belly fat, overall fat is reduced.
Also read: Actress Poonam Pandey has a veg diet, the secret of her curvy figure and tremendous fitness: Poonam Pandey Diet Tips
Disadvantages of 5-20-30 rule
According to this pattern, the heart rate sometimes becomes faster due to which one may feel panting or tired.
– Older people cannot follow this exercise.
– People who have pain in their knees and muscles may face problems with this pattern of exercise.
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