How to exercise to lose weight the fastest? In daily life, there are many obese people, and many people lose weight through exercise, but many people don't know what kind of exercise is the best for losing weight. Let's share how to exercise to lose weight the fastest. Let's have a look.

How to exercise to lose weight the fastest 1 how to exercise to lose weight the fastest?

First, doing warm-up exercise is the fastest way to lose weight.

The main purpose of warm-up exercise is to warm up the body, because warm-up exercise can increase the temperature of deep muscles, keep the body warm, reduce possible sports injuries and make the exercise effect better.

Warm-up exercise is a kind of gentle exercise, which can not only raise the body temperature slowly, but also increase the heartbeat slowly, instead of doing strenuous exercise at once and increasing the burden on the heart at once. Professional fitness instructors suggest that the best ways to warm up are walking slowly, jogging, aerobics, riding a bike, standing still or walking on a scooter, and each warm-up exercise lasts for 3 to 10 minutes according to personal physical condition.

Usually, people who have just started exercising should start with simple and relaxed warm-up exercises because of their poor physical fitness. After a period of exercise, their physical fitness will advance to a better level, and then gradually increase the intensity, difficulty and time of warm-up exercise. Our breathing, metabolism, muscle and bone movements, nerves and circulatory system all contribute to physiological regulation. Exercise, especially warm-up exercise, contributes to physiological adjustment, can reduce some abnormal cardiovascular emergencies that may occur during exercise or intense activities, and make you exercise more enjoyable and safer. This is the biggest feedback that warm-up exercise gives athletes.

Second, aerobic exercise

Aerobic exercise is the focus of the fitness plan. Aerobic exercise can make athletes' heart function and muscles absorb and utilize oxygen more effectively and help burn fat. The benefits of aerobic exercise are far greater than other kinds of exercise, so when you want to exercise and achieve effective exercise, aerobic exercise is the best choice.

The benefits of aerobic exercise include:

1, promote health-aerobic exercise can increase vitality, relieve stress, relax your mood, and make you more confident in every move.

2, make the heart stronger-a strong heart can fully transport oxygen-filled blood to the whole body, reducing the occurrence of heart disease and high blood pressure.

3, burning fat-burning fat requires oxygen, aerobic exercise can help the body in an "aerobic" state, can burn more fat in the body.

Aerobic exercise must be gradual, from shallow to deep, and the time of aerobic exercise should be gradually increased. Don't think about it all at once, it's beyond your body's capacity. Moreover, everyone's physical condition is different. Don't take other people's exercise style as your own standard, but slowly and continuously improve your physical quality and endurance. If you don't exercise according to your physical fitness and torture yourself excessively, your physical strength will be used up at once, which is not good for your health at all. This kind of exercise can't make your body healthier. Only by doing what you can, can you really benefit from sports. The focus of aerobic exercise is heart rate. There are many kinds of aerobic exercise, including brisk walking, jogging, running, swimming by bike or skipping rope, or using some sports equipment, including rowing machines, treadmills, or pedaling bicycles. They are all aerobic exercises. You can choose several kinds to match each other according to your own preferences to make sports more diverse and interesting. The time of aerobic exercise can be determined according to your physical condition, and it is best to last for about 20 minutes at a time, or longer.

Third, soft sports.

Professional coaches suggest that static stretching is the best way of soft exercise, which can increase the extensibility of the body. Each stretching exercise should last for more than 20 seconds, and then relax and take a deep breath; But remember, don't jerk when doing stretching exercise, it will cause sports injury.

The benefits of soft sports include:

Doing some proper stretching and softening exercises after aerobic exercise can achieve the best results, increase muscle softness and reduce sports injuries. Athletes should do some proper stretching exercises for every part of the body, especially around the joints. Stretching needs to continue, so that your body will become more and more malleable and flexible. At this time, you can gradually increase the strength and time of stretching.

How to exercise to lose weight fastest 2 What kind of exercise is the fastest to lose weight?

1, swimming to lose weight

Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

2, jogging to lose weight

When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes. Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.

3, variable speed running to lose weight

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.

This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.

Step 4 jump rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.