First, how to choose the correct fitness and weight loss method
Refuse to eat on an empty stomach
Most women don't like exercise on an empty stomach, because people are in hypoglycemia on an empty stomach. If they exercise, they worry about dizziness, fatigue and other symptoms. In addition, it is difficult for people to concentrate on an empty stomach, let alone do exercise. However, some exercises can get better weight loss effect if they exercise on an empty stomach.
Studies in the United States believe that 65438+ 0-2 hours before meals, quantitative walking, dancing, jogging and cycling on an empty stomach are all helpful to lose weight. These exercises can effectively eliminate fat and consume less calories. Doing these exercises before meals is better than after meals, and it will not affect your health.
Reasonable exercise
Proper exercise consumes energy in the human body and helps to burn fat. So some women who lose weight insist on exercise or long-term exercise. But still can't achieve the goal of losing weight. Why is this? Losing weight can't be achieved by exercise alone.
If you want to lose weight successfully, you need to cooperate with a reasonable diet in addition to exercise. Otherwise, even if you exercise for a few hours, overeating will undermine your efforts, so how to lose weight effectively? Calculate your daily calorie intake, which is less than the sum of calories consumed by basal metabolism and exercise, so that there will be no excess fat accumulated in the body.
Long jogging
Increasing jogging time can reach aerobic exercise stage, thus burning fat. However, practice shows that aerobic exercise must last for more than 40 minutes to burn fat in the human body. Aerobic exercise is less than this time, fat consumption is not obvious, and the purpose of losing weight can be achieved.
strenuous exercise
The more intense the exercise, the better the weight loss effect, which is wrong. Continuous low-intensity aerobic exercise will make people consume excess fat. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100- 124 beats/min is most beneficial to lose weight.
Aerobic exercise is the best fat burning exercise. Whether the weight loss effect is effective should be defined as whether it helps you burn body fat. If it can't help you burn fat, even if the intensity of exercise is very intense, then this kind of exercise has no effect on losing weight. So if you want to lose weight, you must choose aerobic fat burning exercise!
Second, how to exercise to lose weight
Swimming diet
1, with massage effect
In the process of swimming, our body will be fully massaged by the current with the change of movement, and both buoyancy and resistance can relax muscles. Through this special massage, the lines of the body will be naturally and perfectly shaped.
2. The consumption of heat is very large.
A woman who weighs 55kg and is about 20 years old walks 1 hour, and consumes about 120 ~ 150 calories. However, when swimming, the heat consumption of breaststroke 1 hour is 600kcal, and that of freestyle is 1 1,000 kcal, which shows that swimming can consume heat quickly.
3. Insist on fast short-distance swimming.
Many people are used to swimming slowly at a leisurely pace, because they think it can keep swimming for a longer time, thus making the weight loss effect more obvious. However, this is not the case. Only through fast and long-distance swimming can we stimulate the blood circulation of the whole body, thus speeding up the metabolism of the body, so that the accumulated fat in the body can be consumed quickly, thus achieving the goal of losing weight quickly.
Jogging to lose weight
1. Do muscle strength exercise for about 10 minutes before running.
Giving muscle stimulation before running can improve the burning efficiency of fat. After muscle strength exercise, the body will secrete growth hormone, which can increase lipolytic enzymes in the body and make fat burning more efficient. Doing squats or abdominal exercises 10 minutes or so will be very effective.
Jog for 2 or 5 minutes.
After walking for 4 minutes, speed up the pace and gradually change from walking to running. At this time, you must not run too fast, and don't breathe in haste to avoid getting angry. Hand movements can be easily turned back to the sides of the body and then swung rhythmically. You can transfer your excitement to TV and turn running into an auxiliary exercise to watch TV, so that you will find yourself less tired.
3. Drink juice after running
Experts suggest drinking some fruit juice instead of white water or sports drinks after running, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients.