The first method: (strength exercise+aerobic exercise) to lose weight.
The so-called strength training is to use all kinds of fixed fitness equipment and free strength equipment in the gym, which is what we call muscle training. The purpose of muscle training is to improve the quality of human muscles, appropriately increase muscles, increase human calorie consumption, and thus reduce the accumulation of fat.
Aerobic exercise means using treadmills, mountain climbers, elliptical machines, stair climbers, bicycles, rowing machines, etc. in the gym for at least 20 minutes at a time. This exercise method of using strength exercise first and then aerobic exercise to lose weight is persistent and not easy to rebound.
The second method: pure aerobic exercise to lose weight.
Pure aerobic exercise to lose weight means only using treadmills, mountaineering machines, elliptical machines, stair machines, bicycles, rowing machines, etc. in the gym for at least 30 minutes at a time. This method of losing weight by aerobic exercise alone is obvious in the early stage of losing weight, but the effect of losing weight in the later stage is not obvious. Because only aerobic exercise is used to lose weight, not only fat, but also human muscles, resulting in less and less calories consumed by the human body in the later stage of weight loss, and the weight loss effect is getting worse and worse. At the same time, this kind of pure aerobic exercise is also easier to rebound.
The third method: circular training to lose weight.
Cyclic training to lose weight is to use aerobic fitness equipment and strength fitness equipment to practice alternately in the gym. For example, after running on the treadmill for 3-5 minutes, the exerciser will do 1 minute sitting chest pushing exercise (below medium weight), then return to the treadmill for 3-5 minutes, and then do 1 minute sit-ups ... According to this step, a weight loss training will be completed in 8- 10 cycles. This method of weight loss by cyclic training is very effective, and it is not easy to rebound.
The above three methods are basically the main methods used by people who go to the gym now. People who go to the gym to lose weight no matter what method they use, as long as it suits them, it is a good method. Because going to the gym to lose weight is not only for losing weight, but also on the basis of health.
Going to the gym to lose weight, on the basis of maintaining exercise, you need to pay attention to a little control on your daily diet. In particular, the quantity and types of food consumed in daily dinner need to be strictly controlled. It is generally recommended that during the period of losing weight, the food intake for dinner should be halved or even not eaten. Choose vegetables and fruits as much as possible, and reduce fried and starchy foods, such as fried chicken, rice, bread and potatoes.
How long it takes to go to the gym to exercise effectively depends on the frequency of the exerciser's going to the gym and whether the diet control is appropriate. Generally, you can go to the gym three times a week, each time 1.5 hours of exercise, and you can see the effect after six weeks. This effect can be measured by your waist and abdomen circumference, such as loose pants and a loose belt.
Finally, remind friends who go to the gym to lose weight that losing weight is not a technical activity, but a physical activity. Sticking to the gym is the foundation of losing weight.