First, exercise to lose weight matters needing attention:
1, avoid strenuous exercise
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective.
2. Insist on aerobic exercise
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm. In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Second, several ways to lose weight by exercise:
1, jogging
Simple running is called the king of aerobic metabolism. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs keep moving, which is beneficial to heart, lung and blood circulation. Outdoor running will be limited by the environment, and the treadmill is a relatively good choice. It should be noted that it is best to loosen the handrail of the treadmill under the premise of ensuring balance, because this will increase the oxygen utilization rate by 8% and the heart rate by 5%. Choosing a treadmill with a certain slope can improve the weight loss effect. Jogging usually takes a long time, so you should replenish water in time.
2, variable speed operation
This fast and slow running mode is simple and casual, combining fast running with jogging, which can consume sugar and fat at the same time. Variable-speed running is most suitable for fat-reducing exercise, mainly consuming sugar during short-term rapid and heavy exercise. In long-term moderate exercise, fat consumption is the main thing. Variable speed running can speed up the transformation of sugar and fat, so that the slimming effect is not easy to rebound. Running at variable speed on the treadmill is very easy to operate, that is, you can exercise at high speed for a while, and then cycle at a lower speed. When you finish running, you should slow down gradually. When your heart rate returns to normal, you can sit down. You can add a little sugar after running and eat it after 2 hours, which is most beneficial to lose weight.
Step 3 jump rope
Skipping rope is familiar to many people. Judging from the amount of exercise, skipping rope for half an hour is equivalent to jogging for 90 minutes, which means skipping rope can consume a lot of calories in a short time. It is a standard and healthy aerobic exercise. In order to achieve the effect of slimming, it is necessary to maintain moderate exercise, not less than 4 times a week, but not more than 6 times. Between half an hour and two hours at a time, too little can not achieve the effect of fitness. Overtraining for more than two hours will make you healthy.
4. Yoga
Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.
Step 5 swim
Swimming is also an intense aerobic exercise, because when the hands and feet move in the water, the resistance of people moving in the water is much greater than that on land, and they can feel strong resistance when swimming. The muscles of the back, chest, abdomen, buttocks and legs can be well exercised during swimming, which will definitely consume more calories, so the weight loss effect is obvious. In addition, people will soon lose heat in water, swimming will consume a lot of heat, and excess fat on the body will quietly "dissolve in water".