Aerobic exercise can effectively burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other.

If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of muscle strength exercise to continue losing weight.

If you want to lose weight, you must exercise strictly for 3-5 days a week for 30-60 minutes each time, with aerobic and muscle strength alternating. Or exercise 3-5 days a week for 60-90 minutes each time. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight!

For example, instead of jogging for 30 minutes every day, you can walk 10 minutes in the morning or evening and climb the stairs or walk 10 minutes at noon to achieve the principle of "30 minutes every day".

Strategy 2 Morning exercise is the best time to lose weight.

It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in one day follows the following pattern:

Your metabolism is at its lowest point before you wake up in the morning. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.

Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories. Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.

If you can do five morning walks in 1 week, you can finish the distance of 4500m each time. In addition to consuming 250-400 calories during exercise, plus the "added value" of 180-400 calories after exercise, 1 month can reduce fat 1.8 kg, 1 year can reduce fat 2 1 kg. In this 2 1 kg, what you lose is not water or muscle, but the fat you need to lose most!

Arranging your own morning exercise can get twice the result with half the effort.

Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early after exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient!

Strategy 3: Make your heart beat faster, but don't be too reluctant.

The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted.

For example, doing 50 push-ups won't take long, but you will probably feel very tired!

But if you change to a brisk walk 10 minutes, you will feel relaxed and happy, and it consumes 10 times as many calories as push-ups!

Choose the intensity of exercise that makes you a little breathless, but don't be too breathless and make you a little tired, but stick to it for more than 30 minutes.

You can also make intermittent adjustments. For example, in the middle 30 minutes, 10- 15 minutes, it feels a little hard to level 7, and it can be milder at other times.

Strategy 4: Sufficient exercise intensity.

The intensity of aerobic exercise should be at least 60% of the maximum heart rate.

So, for example, shopping in department stores on weekends, although my feet are sore and my legs are numb at the end of the day, the efficiency of burning fat is not as good as walking or stepping on a faster and stronger treadmill 1 hour.

People who want to lose weight should do at least 30 minutes of aerobic exercise with appropriate intensity, so as to burn more fat. In addition to losing weight, it can also increase cardiopulmonary function and softness.

Remember to choose an exercise intensity, which can make you gasp a little, but not too much, which makes you feel a little tired, but you can still persist for more than 30 minutes.

Strategy 5: Cross-training to burn fat quickly and lose weight with half the effort.

Most people know that if you want to lose fat quickly and healthily, you have to do aerobic exercise for 30-60 minutes! But not everyone can take time out to exercise every day.

Cross-training, which is very popular in recent years, stagger muscle strength and aerobic capacity, and the fat burning efficiency is at least 15% higher than that of simple aerobic capacity.

As long as you exercise less, you can still achieve good results, so that many busy modern people can easily exercise to lose weight.

Muscle strength training in cross-training can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercise can improve the fat burning ability of muscles and double the slimming effect!

At the same time, cross-training is not only variable, but also muscle strength training can adjust the fatigue accumulated by aerobic exercise, reduce the accumulation of lactic acid and make the body feel lighter!

Aerobic exercise with 1 minute muscle strength exercise every 5 minutes, so cross 6-7 rounds, about 30-60 minutes. For example, 5 minutes treadmill+1 minute silent exercise >: 5 minutes treadmill+1 minute silent exercise.

Strategy 6 The longer the exercise time, the higher the fat consumption rate.

Losing weight should be based on the principle of reducing the fat that makes you loose and affects your health. This is the real focus!

Studies have confirmed that if you just diet to lose weight, 30% of weight loss is due to muscle loss.

Theoretically, if you exercise regularly and have a healthy diet control, your fat consumption can reach 95%.

Exercise lasting 30-60 minutes, in which 50% of energy comes from fat consumption, is the best choice for beginners.

Advanced people may wish to exercise for 60-90 minutes, when the energy supplied by fat reaches 70-85%. Long-term excessive exercise for more than 90 minutes may make you tired, damage your blood or cause sports injury due to excessive free radicals.

Exercise for 30-60 minutes, so that 50% of energy comes from fat consumption.