Cheats of losing weight by exercise in summer
1, go 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.
Step 2 warm up quickly
Before exercise, the warm-up process can not be ignored, and it must be done quickly and well. Researchers at the University of New Jersey found that after a short warm-up, cyclists were in a state of high tension in the first half of the race. After a rest of 65,438+00 minutes in the second half, their bodies became slower to enter the competitive state, and the calories consumed in the first half were 65,438+00% more than in the second half.
A quick 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 3 ride a bike
Ride a bike before lifting weights. This can make the muscles, tendons and joints of the body fully active and avoid unnecessary injuries in the subsequent weightlifting. Kelly, a spokeswoman for the American Council on Exercise and Health, said. Karabryce said: "It doesn't take long to ride a bike, it only takes 5- 10 minutes. After exercise, the heart beats faster and sweats a little, which is easy to do. We have proved through experiments that doing such exercise before weightlifting can really make the body burn more fat in weightlifting. "
4. 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.
Step 5 exercise in the morning
Some people worry that morning sports will make them sleepy in the afternoon. Sports researchers believe that morning exercise can make the body's metabolism at a higher level, and the mental state and physiological state are more active, so it can also help the body burn more fat.
Kelly Calabrese, spokeswoman for the American Council for Sports and Fitness, said: "As time goes by, people will feel tired, which is a normal physiological cycle, which is why people often don't want to take any exercise after a day's work. What the body needs at this time is stretching and relaxation. 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 6 replenish energy before exercise
Do not exercise on an empty stomach. You can eat a banana before exercise. Kelly calabrese said: "Replenishing 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. "
Health tips:
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.
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, and 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 Stanford, a sports psychologist at the University of Texas, said that when exercising the legs, it is necessary to reduce the number of exercises at the waist, otherwise the leg muscles will not be exercised, but the waist muscles will be tense. 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.