The best exercise to lose weight should be foot exertion.
I have proved this argument from many aspects of practice.
How did I get this argument?
I have a close uncle who is now in Bazheng Township, Shengzhou. My uncle sells rice, so he should be a minor celebrity among the remaining eight old people.
I remember my aunt once said that my uncle went home and complained: I didn't have enough to eat when I went to Hangzhou?
At that time, I thought it was a joke, because when my uncle came, our family was fairly well-off, knowing that he would eat, and my mother often cooked a steel pot full of rice, although she ate every meal. But I think my uncle eats more than the five of us.
Mom also said that my uncle has a good appetite and can eat three bowls of rice in one meal. At that time, the big bowl was really big, and it is estimated that it is at least the new scale now. There are at least two kilograms of rice in three bowls.
But my aunt's words surprised people. She said three bowls would be given to my uncle. In other words, uncle should eat more than three kilograms of rice every meal. My uncle is only strong, not fat. Extremely powerful. I can carry three or four hundred pounds and walk dozens of miles every day. From this, I realized that the strength of the feet is the most fat-reducing exercise.
How did I prove it? I said in my post two days ago that the most basic principle of my internal standard dance is that one calf supports the whole person's weight, which once reduced my weight from 158kg to 138kg, with the lowest being 135kg.
And my wife learned to walk hard for a year and lost weight 16 kg. All kinds of diseases have been cured, and one person can carry 100 kg of cement upstairs. At the age of 66, a person has to take care of four or five families because two younger brothers and an aunt are seriously ill; Plus the old mother, little granddaughter and son family. So the effect of my hard walking is really great.
Besides, Ms. Pan, it turns out that at least ten wedding banquets were given red envelopes, and she didn't attend them, which shows that she is in poor health. Later, her appetite changed from six jiaozi to a catty of jiaozi. Today, she said she could eat two Jin. But she still maintains a figure of 18 years old. No wonder a 62-year-old is said to be only 40.
What do you mean, feet are stiff? I can't finish all at once. The simplest meaning is that if you insist on putting 20 kilograms of rice in your backpack every day, then walk for an hour every day. Then you are definitely thin and strong. The point is that no one will go.
As for my hard walking with my bare hands, it takes three months to study patiently. The point is that no one has the patience for three months.
Therefore, it is said that all diseases do not invade, just like making a fortune successfully, only 12% people will learn.
Of course, if it's media publicity. Then this ratio will be greatly improved.
The most fat-burning sport recognized in the world is called HIIT (High Intensity Interval Training), which translates into high-intensity interval training. What we usually call bobby jump belongs to this category.
Generally, high-intensity training is carried out many times in a short time, and between two high-intensity exercises, low-intensity exercise or rest forms intermittent exercise.
Simply put, it is a way of cross-training between high-intensity exercise and low-intensity exercise. As far as running is concerned, you run for one minute at the fastest speed, then jog for another minute, and so on. It belongs to HIIT.
Short-term 1 exercise intensity is very strong, and it must reach its maximum exercise capacity every time, generally reaching 70% to 92% of its maximum oxygen uptake, which means that it feels particularly breathless. However, the exercise time is short, and discomfort symptoms can be avoided through intermission.
The time is short, but the fat burning effect is not bad. Research shows that 20 minutes of HIIt can be equivalent to an hour of jogging. Especially suitable for people who have no exercise time.
3. The effect of continuous fat burning is good. After a long exercise, he is burning fat. This principle of burning fat is called EPOC (excessive oxygen consumption after exercise)
4HIIT is a combination of aerobic exercise and anaerobic exercise to some extent, so it also has a good effect on muscle exercise and shaping.
High-intensity intermittent exercise increases the body's demand for oxygen, causing hypoxia to the body, which will lead to the body still consuming more oxygen during rest and recovery, thus consuming more fat.
Studies have shown that after high-intensity interval training, the body's fat burning effect will be achieved after 72 hours. Compared with aerobic exercise, Hiit has similar fat burning effect, but it lasts longer.
Introduce several common HIIT:
1 Bobby jumps
2 Squat take-off
3 high leg lifts
4 mountaineering run
There are many sports of HIIT, and they all belong to this kind of sports as long as they are combined with his characteristics.
1 Too young for people with osteoporosis.
People with cardiovascular diseases are not suitable.
People with sports injuries are not suitable for knee injuries, synovitis and shoulder injuries.
I hope my answer can answer your question!
10 people, 9 people want to lose weight, 5 people put it into action, but at most 1 people finally succeeded.
In fact, many weight loss failures are not because you are not persistent enough, but because you are completely in the wrong direction.
It is important to know why, and it is more important to know why.
If you just want to know the answer, it is-running, five kilometers a day.
If you want to know why, or what other fat burning exercises are suitable for you, please read on.
Ask a question: "What is the best exercise to lose abdominal fat and have eight abdominal muscles?"
If your answer is "sit-ups", congratulations, basically all your weight-loss exercises will end in failure.
If you only do sit-ups, even if you do 200 a day for a year, the fat on your stomach will inevitably remain motionless.
This is very basic biological knowledge, as long as everyone who has attended junior high school knows it.
But in fact, most people completely forget it.
Three nutrients of human body, sugar, protein and fat, and their conversion relationship.
Too much sugar and protein will be converted into fat and stored.
But on the contrary, fat can't be converted into sugar or protein, and it can only be consumed through metabolic combustion.
Muscle is protein, and fat is fat.
People with small stomachs become eight-pack abdominal muscles after exercise, and many people mistakenly think that fat becomes muscle!
Please, don't give all the junior high school biology knowledge back to the PE teacher!
No matter how fat you are, your eight-pack abdominal muscles will always be there, but the fat outside will block you from seeing.
A fat man, you can imagine him as a strong man, wearing a down jacket made of thick fat outside.
If you want to show a muscular figure, the premise is to remove the fat coat outside.
As mentioned above, fat can only be consumed by burning to generate heat, and fat is also the substance with the highest heat generated by human body, which is why the older generation will say that eating vegetables all day is weak and eating meat, especially fat meat, will immediately strengthen.
So how to add extra calories to normal drugs to reduce fat?
The answer is-aerobic exercise.
Why is air more important to human body than water and food? This is because of oxygen.
Increasing oxygen intake through aerobic exercise will require more calories, and fat will start to work and burn itself to generate heat. At this time, pay attention to controlling diet and reducing fat storage. Consumption will reduce investment at the same time, and natural fat will be less and less.
When the thick fat coat outside is taken off, your body will be revealed.
So what is aerobic exercise? Don't go to Baidu for professional explanation. I'll give you a simpler way to judge:
Whenever you finally can't do this exercise because you can't breathe, this is aerobic exercise.
For example, running, swimming and skipping rope. ...
Like sit-ups, push-ups, all kinds of equipment training, you can't do it in the end, because your muscles are not strong enough, so these are not aerobic exercises. Most of them are strength training, which strengthens your muscles instead of burning fat.
So pay attention to the difference between men and women in the gym. Generally, the ratio of aerobic exercise (treadmills and the like) to strength training is 50-50, because men want to show the beauty of muscle lines in addition to reducing fat.
Women, on the other hand, do more than 80% aerobic exercise and do little or no strength training, because women just want to lose weight and have a slim figure, and don't want to swell their muscles to scare away men.
To sum up, fat can only be consumed by metabolic combustion, and aerobic exercise is the best, in fact, it can be said that it is the only exercise that can consume a lot of fat.
Among all kinds of aerobic exercises that can't be done because you can't breathe, running is obviously the easiest.
Friendly reminder, running is not walking. How long will you be out of breath after walking? ! Run at a certain speed. Looking back on the intensity of the school 1000 meter exam, I feel a little lost.
For ordinary people, running five kilometers is a perfect mileage.
Friendly reminder, the length of running does not depend on muscle strength, but on cardiopulmonary function, which is simply your control of breathing.
I happen to know the three-step breathing method. As a result, after only two days of practice, it changed from the original limit of only 2 kilometers to 3 kilometers, which was very effective.
In fact, there is another exercise that I can't do because I can't breathe, but I won't tell the average person.
Finally, this kind of exercise will not only make you breathless, but also make you flushed, weak and breathless.
1. Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.
Boxing can exercise many parts of the whole body, such as arms, waist and legs. In the process of boxing, the muscles of the whole body will automatically tighten and be ready to exert strength at any time. It is a kind of high-intensity exercise, which can make you sweat in a short time, burn fat quickly and achieve the effect of reducing fat. If you have too much stress in your daily life, you can try this exercise to relieve the stress.
3. Skipping rope can not only promote heart function, but also eliminate excess fat on hips and thighs. According to authoritative calculations, 372 calories of combustible fat are burned every 30 minutes when skipping rope.
4. tabata training has obvious fat burning effect because of high-intensity exercise all over the body. If you can go all out every 20 seconds, you can consume 15 calories in one minute. According to authoritative tests, tabata can burn 495 calories of fat every 30 minutes.
Dancing can make all parts of the body move, and you can lose weight just by doing this exercise. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.
Hello, I'm glad to answer this question for you. I'm Lu Zhaolong, Sepp's fitness instructor.
Reducing fat is the hottest topic in today's society, because obesity not only affects personal image but also causes many chronic diseases in the body, so too much fat is very unpopular. There are many ways to lose weight, such as exercise, dieting, cupping and so on. Among them, exercise is considered to be the healthiest and safest way to lose weight.
The principle of losing weight by exercise is simple. The decrease of body fat is related to the energy deficit of the body. When the body is short of energy, substances such as fat in the body will be decomposed into heat, which will provide energy for the body and make the body exercise. Simply put, "energy consumption is greater than ability intake", so a lot of consumption needs exercise to accumulate.
When it comes to energy consumption, we have to mention a training method, HIIF training method. What is HIIT training? Let's see:
HIIT means high-intensity interval training. Simply put, it is a training method with high intensity of single action. The training form is to practice an action and then rest, and then cycle like this. The ratio of training and rest time is: 1: 1, 1:2, 1:3 (training time and rest time are in seconds). You can set the ratio according to your own ability.
From 65438 to 0994, the famous Tremblay also showed that the fat-reducing effect of HIIT was 9 times better than that of continuous aerobic training. Later, studies in other laboratories also found that HIIT has advantages in mitochondrial function, fat burning potential and metabolic level after training. Just as Columbus discovered the New World, these studies completely changed the world of fitness. So if you want to lose fat efficiently, try HIIT training!
If you work hard enough, this information package will definitely turn you from a small white to a "big cow"! Come and get the information package!
Theoretically, the most recognized and fat-burning sport in the world is swimming.
Don't underestimate this shallow stagnant water. Swimmers will know how tired it is. For most people, swimming 200 meters is quite good.
1. Swimming is a whole-body exercise.
Few events can affect so many muscles as swimming. The more muscles that participate in exercise, the more muscles that consume energy.
But where does the energy come from? It is not enough to rely on that little glucose in the blood, but the fat stored at ordinary times will come in handy.
2. It dissipates heat quickly in water.
When exercising in water, the amount of heat dissipation is 20 times that of air. A large amount of heat dissipation will increase the body's heat production, thus increasing fat burning.
3. High resistance in water
Because the density of water is much higher than that of air, even walking in water will have great resistance. The human body has to spend a lot of extra energy to resist the water resistance.
Of course, for most people, swimming is not an easy sport. If you really want to lose weight through exercise, I still suggest walking+jogging+jogging.