Exercise to lose weight by burning fat quickly.
1, warm up quickly
Before exercise, the warm-up process can not be ignored, and it must be done quickly and well. University of New Jersey Graduate School? A href ='' target =' _ blank'> Cough? Zheng? Pregnancy harmony? What's the matter with you? Hey? Is it hot? What did you write? After 0 minutes' rest, the cricket's body slowly enters the competitive state, and the heat consumed in the first half is more than that consumed in the second half 10%.
Fast warm-up before exercise can mobilize the enthusiasm of the body to the greatest extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. At the same time, researchers at the University of New Jersey believe that the above phenomenon also appears in aerobic exercise such as walking, jogging and swimming.
Step 2 ride a bike
Before the heavyweight exercise, you can ride your bike ten minutes in advance. This can effectively move the osmotic agent muscles, achilles tendons and joints. Avoid hurting your body in later heavyweight sports. Before you do the heavyweight exercise, cycling can make you burn more fat in later exercise.
3. Hip hop dance
Don't think that this is just a fashionable thing for young people. Hip-hop is a brand-new way of exercise. Dixie, an expert in sports psychology at the University of Texas, said. Stanford believes that compared with traditional dance movements, the novel movements of street dance can make the muscles of all parts of the body exercise with greater intensity, so they consume more calories, which is acceptable to people with general physique.
So, how much more calories are consumed? The researchers found that middle-aged women with a weight of 130 kg, for example, consumed 7 calories in hip-hop footwork practice of 1 hour. 1 calories, while walking at a speed of 4 miles per hour 1 hour consumes 4 calories. 8 kilocalories.
Step 4 exercise in the morning
Many people think that if you exercise too much in the morning, you will be sleepy in the afternoon because of physical problems. Sports-related research results. Exercise in the morning is the moment when the body's metabolism level is the highest. Because exercise in the morning can help the body burn more fat.
Kelly, a spokeswoman for the American Council on Exercise and Health, said. Karabryce said: "With the passage of time, it is a normal physiological cycle for the human body to feel tired, which is why people often don't want to engage in any exercise after a day's work. At this time, the body needs to stretch and relax. Studies have found that morning exercise is precisely to adjust the physiological cycle of the human body and make the pace of fatigue slower.
Step 5 replenish energy before exercise
Do not exercise on an empty stomach. You can eat a banana before exercise. Kelly. Calabrese said: "Supplementing energy can ensure your exercise intensity and exercise time. Just eat some low-calorie foods, such as 1 cup of yogurt, 1 low-sugar fruit or half an energy bar. "
Energy bar is a very popular energy food abroad at present, especially suitable for sports fans engaged in large-scale training and long-term exercise. Generally speaking, these foods are high in carbohydrates and other nutrients necessary for exercise. Proper supplementation before, during and after training can not only make the stomach feel hungry, but also quickly replenish the energy lost during exercise to meet the needs of the body during exercise. At the same time, it can maintain the blood sugar level during exercise, so as to quickly enhance the endurance and work ability of the body, effectively relieve fatigue and improve nerve conduction during exercise. Domestic energy bar brands include Baode Neng and Conway.
Step 6 walk fast in the water
Mary, an American sports psychologist. Saunders gave this sport an interesting name, called "Mud Surfing". This method sounds easy to do, but after trying it, you will find that it is much more difficult to complete this exercise than the usual fitness method, because the resistance of human body in water is 12- 15 times that in air. So when doing this exercise, try to walk fast in the water, so that your body can consume more calories. Take a woman who weighs about 125 kg as an example. When doing this exercise, her body can consume 17 kilocalories per minute, and the effect is that she spends 5. After walking at a speed of 5 miles at the same time, the body consumes twice as many calories as before.
7. Adjust the movement frequency
Not exercising for a long time can consume more calories, and the key to this effect is: exercise frequency. The adjustment of exercise frequency varies from person to person, which does not mean that anyone has to exercise until his heart is pounding, sweating and breathing is short, so it can be called good exercise effect. What you can do is to speed up the exercise frequency in a short time, which is15% faster than usual for 3-5 minutes, then slow down the exercise frequency to a normal state, and repeat this combination of speed and speed several times, which can make your body consume more calories.
8. Do triathlon in the gym.
When I say this, I don't mean that you also want to be an all-around Olympic athlete, but that in 30-45 minutes, I can complete three sports: slow riding in place, fast pedaling in place and fast walking on the treadmill without rest. Exercise with running equipment is one of the ways to burn more fat.
9. Exercise on the beach
This law of consuming more calories is simple and easy to remember: the softer the ground of the sports ground, the more calories are consumed. Walking or jogging on the beach will consume 20%-50% more calories than doing the same exercise on hard ground. If you have ever tried to travel long distances on the beach, you will know that it is not easy to do sports on the beach.
10, not lazy
Don't be lazy when doing sports, whether it's lifting weights, running, swimming or practicing karate. First of all, you should make clear the purpose of exercise. The first thing is to lose weight, so every exercise process should not be sloppy. Only by carefully and strictly completing each step can you achieve the maximum exercise effect in a limited time.
Dixie, an expert in sports psychology at the University of Texas, said. Stanford said that when it comes to leg exercises, it is necessary to reduce the number of waist exercises, otherwise the leg muscles will not be exercised, but the waist muscles will be strained; Although the range of exercise required by a fitness coach should be within his own ability, it is best to do it as best as possible. After all, the movements of sports are not decided by someone, but are often obtained through strict scientific calculation and analysis, which means that each movement can achieve the best effect it should achieve.
1 1. Exercise your upper arms consciously.
Pay attention to the balance of heat consumption between upper body and lower body during exercise. So if you don't want to spend more time on fitness, about 45 minutes is the most suitable exercise time. Choose those sports that can exercise the whole body, such as swimming, boating, skiing, dancing and aerobics.
12, concentrate
It seems to be similar to this that people can do things well only by concentrating on them. Kelly. Karabryce suggested that when exercising, you should concentrate. If you exercise muscles in a certain part of your body, then your whole body's attention and feelings should also be concentrated in this part, and the exercise effect will be better. For example, combining movements to focus on exercising abdominal muscles, gluteal muscles and quadriceps femoris can promote the development and growth of these muscles and make them firm and powerful when walking.
The secret of losing weight by exercise
1. Do your favorite project first.
After the warm-up, I suggest you do some special sports first. For example, if you like to do sit-ups, then lay a mat and start doing sit-ups first; If you like dumbbell bending, do 1-2 dumbbell bending first. Because your favorite projects are usually what you are good at, doing these projects first can increase your self-confidence and make you feel good, so that you will participate more actively in the next exercise.
Step 2 find an imaginary enemy
When you exercise, what you need most may be motivation. You can try to find a competitor to stimulate your motivation, look around the whole gym and imagine those who sweat on treadmills and spinning bikes as competitors. All you have to do is run on the treadmill longer than them and ride on the bike longer than them. Having said that, you should relax, enough is enough, and don't kill anyone.
3, decomposition action
Do you often feel overwhelmed and exhausted when the coach asks you to do a set of push-ups, sit-ups, or strength training? If the answer is yes, then you can completely break a large group of actions into several groups. For example, if you can't do 20 push-ups at a time, you can do them 4-5 times, which will be more acceptable both physically and psychologically.
Step 4 exercise with friends
Finding a personal trainer to exercise with you can make your fitness effect better, because he or she will remind you to concentrate when you relax. However, if you want to save the cost of private education, it is better to exercise with a few friends, not only to supervise each other, but also to apply for a fitness card together and enjoy the group purchase price.
Do your homework before you report to the class.
Don't waste time on projects that don't suit you. If you are going to join a fitness class, but you are not sure whether you really like it or not, I suggest you go to the gym in person before signing up for the class, observe carefully outside the fitness class you are interested in for five to ten minutes, see what the sport is like, and then make a decision on the basis of your full understanding.
6. Make full use of the movement gap
If I am waiting in line to use the equipment, I will do some squats, jump, or simply lay a mat and do sit-ups. In addition to these, you can also do stretching exercises during this interval to stretch the muscles of the whole body, which can not only relieve the fatigue of previous exercises, but also warm up for the next exercise. It's killing two birds with one stone.
7. Avoid rush hours
Obviously, avoiding going to the gym during rush hours can save a lot of valuable time. Therefore, it is strongly recommended that you carefully observe and record it on days or periods when there are relatively few people. The editor found that there were few people in the gym next to the company on Wednesday night and not too many people on Friday afternoon, so they were generally used to exercising during these two periods, which not only saved time, but also freely used the equipment that people had to queue for a long time.
8. Don't waste time in the dressing room.
The locker room in the gym often wastes a lot of your time, because there are too many people, so it is particularly time-consuming and crowded to find a place to change clothes and wait for the shower head to take a bath. Time is precious to everyone, and it is actually very simple to avoid wasting time. For example, if you go to the gym for exercise during lunch break, you can wear loose clothes that day, which is convenient to put on and take off, and you don't even have to change clothes. In addition, take a glass of water with you before you go, which can save the time of waiting in line to boil water. Those who have seen it will see: