Why is it best to exercise from 5 to 7? Many people like sports in life. We stay in the small office space for a long time, face the computer and telephone every day, hardly leave our seats, let alone exercise, and our physical condition is not as good as before. Let's first see why exercise from 5 to 7 is the best.

1 Why is it best to exercise from 5: 00 to 7: 00? Because this is the time when the metabolic efficiency in the body is the highest, doing aerobic exercise at this time can relieve stress, promote the effect of fat burning and increase the oxygen transport capacity.

Gentle stretching exercise

Although stretching plays an important role in maintaining and developing the flexibility of practitioners, it is also an essential activity for our bodybuilders in fitness activities.

However, if there is no proper exercise in the stretching process, it will not only improve the flexibility of the exerciser, but even cause sports injuries.

When stretching, you need to pay attention to the following points.

1. Make necessary preparations before stretching.

2. Pay attention to the reasonable way, duration, times and strength of stretching.

3. Stretching should also follow the principle of gradual progress.

Why not exercise immediately after meals?

1, insulin secretion increased after meals.

It can inhibit lipolysis and has limited energy sources. Because there is less fat decomposition, it is not appropriate to carry out weight loss exercise at this time.

2, stimulate the stomach

Exercise after a full meal will bring mechanical stimulation to the stomach, making the dissolved substances in the stomach vibrate left and right, which may cause vomiting, stomach cramps and other symptoms.

3, affect the effect of weight loss exercise

After eating, the parasympathetic nerves in the body are easily inhibited. At this time, if the body wants to exercise, the exercise effect will be discounted.

4, blood flow distribution disorder

After a full meal, the digestive organs need a lot of blood for digestion and absorption, and the muscles of the whole body also need a lot of blood to participate in exercise, so it will seize the blood of the digestive organs, leading to digestive and absorption dysfunction, which not only affects the exercise effect, but also causes harm to the body.

What is the fastest and most effective exercise to lose weight?

What exercise is most suitable for losing weight generally depends on what exercise consumes more calories. Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight.

Swimming to lose weight If you master some tips to lose weight, you can lose weight faster! Swimming time should be more than 40 minutes at a time, so it is more effective to lose weight.

1, go all out when swimming

Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, count how many times the pulse jumps within 6 seconds of each swimming cycle, and the next "0" is the heart rate of 1 minute.

2. Try to reduce the rest time.

During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second.

Step 3 use a skirting board

Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.

Step 4 practice in different periods

Like the training of professional swimmers, swimming is divided into four sections, with breaks 15-30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim.

5. Fast short-distance swimming

Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.

Why is it best to exercise from 5 to 7? The best way to lose weight is exercise.

You don't know how to lose weight if you want to lose weight. Now, there are various ways to lose weight, but not all of them are effective, and some of them are even harmful to your health. Therefore, you must adhere to a healthy way to lose weight, so as not to lose weight and lose health!

Walking, on the flat ground, the speed is less than 2 km/h.

Obesity is the result of lack of exercise. Many people simply blame it on sweets or certain foods, which is one-sided. Food itself is neither good nor bad. The key is to consume excess energy in time through exercise to achieve a balanced diet.

People who are overweight, obese or within the normal weight range need exercise to stay healthy, and it is not just overweight people who need exercise. Walking for 30 minutes every day is the best way to keep healthy.

Matters needing attention

When you walk, you should slightly tuck in your abdomen. The movements of the abdomen and chest are naturally linked. Only when the human body's center of gravity leans forward slightly, so that it falls right in front of the spine, can it produce a sense of psychological progress.

When you walk, you should hold your head up and hold your chest high. Never pull your head forward or backward. The upper body should be relatively stable, and don't swing from side to side.

The swing amplitude of the hand should also be adapted to the speed. If the head leans forward or leans back, the body swings too much from side to side and the hand swings too much, it may cause "center of gravity displacement" and the walking posture becomes unstable.

The gait should be light and easy to walk, one is agile, and the other is to give people a relaxed feeling. From an aesthetic point of view, the forefoot landing first can reduce the whole body's swing and bumps, giving people a sense of lightness.

Do aerobic exercise at home, medium and low intensity.

Matters needing attention

Exercise two hours after meals.

Generally, aerobic exercise can only be done two hours after meals.

Because the food in the stomach is full after a meal, exercise will affect digestion immediately, which is prone to abdominal pain, nausea and other symptoms.

And eat something easy to digest before exercise, and rest for 30 minutes after exercise.

It is not advisable to exercise on an empty stomach.

If you exercise on an empty stomach for a long time, it will lead to a sharp decline in weight, impaired organ function, and cause diseases and health problems.

Clothing selection during exercise

It is best to choose elastic, pure cotton, soft and comfortable clothes. After every exercise, wash clothes in time and keep them dry.

Shoes should not only be the right size, but also be padded and have certain elasticity and flexibility. Never wear high heels and platform shoes.

Aerobic dance, high strength.

According to the different characteristics of action and music, AEROBIC DANCE can be divided into many styles of aerobic dance, such as AerobicDance, HIp-HOp, FUNK and SALSA.

Aerobic dance appeared in China in many styles, such as fan dance.

You don't have to go to a dance classroom to dance aerobic dance. You can dance at home and choreograph according to your age, which gives you more freedom.

Matters needing attention

Wear clothes and shoes suitable for sports, get ready for activities, fully relax and stretch, and follow the good coach.

Choose a course that suits you, don't rush for success, and pay attention to the improvement of your basic physical fitness.

Have a cup of tea after supper.

The person who tastes tea, the only person who can taste tea, can enter the wonderful artistic conception of forgetting things.

The psychological function of tea has become a panacea to keep people healthy physically and mentally. A cup of ancient chocolate tea after a meal can eliminate greasy and decompose fat, which is good for health.

Every time the importance of muscle is mentioned, many people will have questions. That's because people worry that muscles will make them look too strong.

In fact, this is because many women in school have misunderstandings about muscles. When they think of "muscle = a big, plump muscle exercised in bodybuilding".

Please rest assured that women do not have special training and will not become like that in general.

When talking about her weight loss experience, Duoyan Zheng, the weight loss queen, said, "I am a good example myself. From the age of 33 to now, I have been strengthening my exercise for more than 65,438+00 years, but my body has not shown a piece-by-piece appearance, and I don't feel strong at all from the outside.

So, what kind of training can have the right amount of muscles? What Duoyan Zheng recommended to everyone is weight training, that is, anaerobic exercise, to exercise muscle ability.

As the name implies, weight training is to exercise muscles with "weight", which can be done with dumbbells or mineral water bottles filled with water, which is convenient and effective! Of course, there can be many kinds of weight training.

The exercise advocated here is not to let everyone have a large number of muscles, but to have a perfect figure that looks soft but has good lines. If we say that the muscles we practice are not exposed, but invisible muscles, will everyone understand it better?

When it comes to weight loss exercise, many people think of walking or aerobic exercise first. Aerobic exercise does have a very good effect in burning fat. Duoyan Zheng said: "If you want to ask' Is aerobic exercise the best way to lose weight', I will tell you clearly that it is not the case."

Because pure aerobic exercise will reduce muscle mass while burning fat. Therefore, weight loss exercise should start from anaerobic exercise.

For example, doing aerobic exercise for 20 minutes is equivalent to turning on the engine when the car is stationary and turning it off after 20 minutes.

Anaerobic exercise can not only burn a lot of fat during exercise, but also continue to burn after more than 48 hours of exercise. In this process, the muscles damaged during exercise are constantly repaired and energy is constantly consumed. It is equivalent to running the engine of a car for 48 hours.

You can do simple exercise every day, stay away from obesity.

Freestyle 1 and 12 minutes can consume 836KJ of heat.

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time.

Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!

2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.

At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg.

Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.

3, stretching exercise, insist on seven seconds at a time, the best effect.

When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds.

Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!

Jogging for more than 20 minutes will be effective.

Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight.

Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.

5. Take a 20-minute half-length bath with hot water at 37 degrees Celsius.

Soaking in water at about 37 degrees Celsius can activate cells in the body and speed up metabolism. Taking a leisurely bath in water can effectively promote sweat discharge and make you charming from the inside out.

Soaking in the bathtub for 20 minutes is very effective for losing weight. If you don't like sports, use a simple half-length bath to complete the task of losing weight!

Press the auricular points five times in 6 or 5 seconds to control appetite.

The point in the ear that controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. Press it five times every five seconds, preferably 30 minutes before meals, for better results. But the effect of losing weight varies from person to person.

7, 30 minutes of foot massage, can effectively reduce appetite.

The masseur said that acupoint massage is very effective in controlling appetite.

8. You can stand on tiptoe when you take the bus 1 hour to exercise your leg muscles when you take the bus.

Standing for a one-way ride only costs about 84kJ more than sitting, and the round trip costs about 167kJ. Standing on tiptoe can make ankles slim and fit, which is worth recommending!

9. Dancing in the club 1 hour.

Bala Bala, let all parts of your body move. You can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously!

Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.

10, chew each bite 20 times when eating.

Chewing more can effectively reduce facial fat. Chewing at least 20 times can effectively reduce facial fat, so people who have swallowing habits should improve as soon as possible.

What are the benefits of exercise to lose weight?

Exercise is considered to be one of the most effective and safest ways to lose weight, and it has always been favored by many women who love beauty. Exercise can not only exercise the body, make it consume excess fat in the body, promote metabolism, achieve the goal of losing weight through exercise, help you keep slim, but also make you feel happy.

What types of weight loss exercises are there?

Exercise to lose weight is mainly divided into three categories: endurance sports, strength sports and ball games.

1, endurance sports

Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.

2. Strength movement

Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.

3. Ball games

Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.

What are the benefits of exercise to lose weight?

1, promoting metabolism

Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.

2. Prevent fat formation

Muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.

3. Improve the cardiovascular system

Exercise helps to improve myocardial metabolism, enhance myocardial working ability, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, reduce cardiac load, and thus improve the function of cardiovascular system.

4. Improve lung respiratory function.

Exercise increases the strength of respiratory muscles, increases the range of chest activity and vital capacity, improves the function of lung ventilation and ventilation, accelerates gas exchange, and is conducive to more oxidation and combustion of excess fat.

5, promote gastrointestinal peristalsis

Exercise improves the regulating function of abdominal visceral activity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.

6, increase brain vitality

Exercise adjusts the activity state of cerebral cortex, makes it full of vitality, and increases confidence in overcoming obesity.

The best time to exercise to lose weight.

It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.

Why is it best to exercise from 5 to 7? 3 introduce fashion sports to lose weight.

aerobic exercise

There are many forms and events of aerobic exercise, such as brisk walking, jogging, cycling, skipping rope, fitness dancing, skating, swimming, playing badminton, playing Tai Ji Chuan, climbing stairs and boating.

Relevant research shows that the key to aerobic metabolic exercise is to ensure a certain amount of exercise and perseverance. Adults can basically achieve the effect of moderate aerobic exercise by participating in the above-mentioned sports selectively.

Obese old people can choose their favorite exercise that is easy to stick to, and the amount of exercise should be suitable for their own situation. The frequency of exercise is generally 3-5 times a week, and each exercise can be 20-60 minutes.

Exercise intensity should reach the limit of effective heart rate, and the heart rate at the initial stage of exercise is 1 10 beats/min, and it can gradually rise to 140 beats/min after 1-3 weeks. In this way, the stroke output is close to and reaches the best state, and the effect is more obvious.

belly dance

If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you.

Different from most people's imagination, belly dancing is not only as simple as twisting the stomach, but also involves a lot of back flip and body stretching, and its fitness effect is similar to yoga.

Ride a bike

Cycling is the most enjoyable and comfortable exercise. Not only can it help you shape beautiful leg lines, but if you are used to cycling to work, it can also help you avoid traffic jams and go to work easily! Why are you hesitating? Ride a bike to lose weight!

dance

Even if you start learning ballet when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dancing, or hiphop, as long as you like and are interested, you can learn! Dancing can get rid of your excess fat through a lot of exercise!

As long as you persist, your dream figure will definitely come true!

Sports film

The advantage of sports movies is that they can realize the dream of fitness and weight loss without leaving home, especially for housewives. There is no need to make excuses to say that there is no dressing room to change clothes or that you are not used to a multi-person fitness room. You can follow the sports video at home and lose weight as you like without interference!

Physical therapy ball

If you pursue all-round physical fitness, then fitness balls are the best choice. Accompanied by soft music, you can relax wholeheartedly and blend into fitball with the most stretching posture, which is the highest realm of fitball. A simple action can lose weight, and the effect is particularly strange!

health

This is familiar to everyone. Maybe many mm have been to the gym and tried. It's a pity that I'm too busy at work to find time to stick to it for a long time.

However, fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!

Twist hula hoop

Hula hoop, also known as fitness circle, is a sport suitable for all ages. Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate.

Moreover, hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect! Girls, what are you waiting for? Let's act quickly!

Single row drum

Roller skating is a sport that used to be a trend. Those roller skates remind people of their childhood, but roller skating is really a trend in London, especially among adults.

If you live in a big city, you can often take part in pulley races and slide on the spacious avenue where people are not allowed to pulley!

rope skipping

Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise.

It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.

Kick boxing

Kicking boxing, please don't associate it with "barbarism" and "violence". Taekwondo was originally introduced by boxers and professional aerobics athletes from New Zealand.

The specific form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, which is the unique style of aerobics.