First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
There is also a squat with self-weight: the body stands straight, the feet are shoulder-width, the arms are stretched forward and shoulder-height, the core muscles are tightened, the lower back is naturally arched forward, the body is lowered as far as possible, the knees are bent backwards, the arms are kept in the same position from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement center of gravity is on the heel rather than the toes, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.
Of course, the popular abdominal ripper on the Internet is also a good choice.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock. .
These are just some simple sports knowledge. If you have other questions, please adopt this question, and then post and click on my avatar to ask me for help. Not easy to answer, please understand, thank you. Your adoption is the driving force of my service.
I wish you a happy life and success in losing weight. . .
Question 2: Can you lose weight by running for half an hour every morning? I tell you, you have to jog to lose weight, and the method must be right.
Explore a set of ways to lose weight by jogging and experience it for yourself. I lost nearly 20 pounds in less than two months and became strong;
Be sure to do enough warm-up exercises before jogging, especially leg exercises. Because of the time, I'll talk about legs. Like leg press who used to go to physical education class, the difference is that the heel should be tilted to the ground as much as possible. Let the calf muscles be fully stretched. This step is very important, otherwise it is easy to grow muscles, especially for girls.
Jogging should start slowly, and gradually find a suitable speed by feeling, that is, a effortless speed since running. Jogging is an aerobic exercise that does not require much physical strength, thus effectively consuming calories and achieving the purpose of losing weight. Moreover, such uniform movement can consume heat for a long time without making people feel too tired. It should be said that running shoes must fit and be light. Keep your eyes on the front when running. If you feel more relaxed when running, that's right.
Time control depends on your body. If you are not obese, you should be able to persist for more than 20 minutes for the first time (I persisted for 30 minutes), and then gradually increase. Finally, it's best to stick to it for more than 40 minutes, because you need to burn fat and exercise for at least 30 minutes.
Do relaxation exercises after running, walk a few laps and pat your hips with your palms, especially for girls. This must be done enough, or the buttocks will become bigger and uglier. And bouncing legs, and then rubbing your arms and legs and rubbing your legs. I usually don't sit down for half an hour after running, especially when I sit down and feel my ass is still hot. Don't drink or eat for half an hour after running. If you run at night, don't eat. If you are hungry, you can eat some fruit.
Let's talk about whether jogging will rebound once it stops. In fact, the correct explanation is that once you stop running, your daily energy consumption will definitely decrease, but your daily food intake will not decrease, so your weight will definitely increase. I stopped running myself, and I'm really fat, but I tell you, I don't look bloated because I'm strong. The figure is also very symmetrical, even if you are fat, you don't feel how much the whole person is fat. Moreover, jogging has exercised my endurance, because it takes a lot of willpower to keep running every night, and I also need to resist the temptation of snacks. When I was jogging to lose weight, snacks were almost all fruits. Of course, it doesn't mean that other snacks can't be eaten, just a small amount. For the record, my three meals are normal.
There is another supplement: all sports have injuries. Because jogging is slow, at that time, the knee has to bear several times the weight, so there will be injuries. My knee hurts sometimes.
I have studied dance for a year and a half, which is the result of summing up my experience as a dance teacher and my own personal experience. I hope it will help you, and I wish you success!
Question 3: Can you lose weight by running for an hour and a half every morning and evening? You can't lose weight blindly. First, drink apple vinegar. Second, eat fruit before meals. Third, drink coffee after meals to cure hair loss. Dissolve100 ~150g salt in half a basin of warm water. Soak your hair first, then wash it with shampoo. Just wash it. Once a week, 2~3 times can be effective. As for growing taller, eating more fruits and vegetables and supplementing calcium will naturally make you tall and slim.
Question 4: Precautions for losing weight by running in the morning. Hehe, I've just been running for two months and my weight has dropped from 80KG to 72.6KG, and I'm still losing weight. The target is 65KG. My fat is a bit hereditary. My mother has been fat since childhood, but I think I can lose weight.
Let me show you my plan:
Run for two days, take a day off, run for an hour at a time, and control your diet properly. Don't deliberately go on a diet. Just eat less dinner every meal. Don't eat midnight snack. It is best to sleep with a little hunger. You will feel tighter the next day.
I started running every other day because I didn't have enough endurance and muscle recovery at first. After running for two weeks, I'm not so tired. I can run for two days and have a rest. I suggest not running every day, because physical and psychological fatigue will increase, and it is easy to give up halfway. Running every day is a kind of torture, and it will also do great harm to the body.
I started running for half an hour, and then it rose to an hour. Because running is aerobic breathing, it consumes glycogen already in the body for half an hour, and then decomposes fat, even reaching 85%, which is quite beneficial to losing weight. I think this is also the only healthy and scientific way to lose weight. Too many people can't persist, almost because they don't know the scientific pace of running and rest, so they have to give up mentally and physically.
Run slowly, not too fast, so that you can chat with people around you while running. The key is time, not speed.
I wish you success!
Question 5: Can you lose weight by running every morning? Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with a slower speed and even breathing. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.
Exercise does have many benefits to the body, and men, women and children can participate. But how to choose the right amount of exercise scientifically is a problem that everyone cares about. Everyone has different requirements for sports and different purposes. For example, athletes demand to improve their sports performance and win glory for the country; Most people want to exercise and strengthen their physique; There are also many people who want to lose weight and keep fit in order to keep young and energetic. Different purposes, exercise methods are naturally different. Here, from the perspective of national fitness, how to choose the amount of exercise for athletes who focus on sports or aim at losing weight and bodybuilding.
The study of exercise biochemistry found that within 5 minutes after running, the heart adjusted to the physical exercise, the heartbeat was obviously accelerated, and the heart pumped more blood, but the degree was uneven, which was called "heart adaptation period". After running for 5 minutes, the heart has adapted, the heartbeat is strong, and the blood is pumped evenly, which can be adjusted at any time according to the amount of exercise.
Within 20 minutes of running, glycogen stored in the body is the main source of exercise energy, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After running for 20 minutes, most glycogen is consumed, and the main energy source is transformed into fat skeleton in the body. When fat is used passively, it is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl coenzyme A, and then some of them are converted into sugar to provide energy. Because of the high oxygen demand for fat energy supply, when the running intensity reaches the level of hypoxia, it is impossible to provide energy by oxidizing fat.
Therefore, the running time for the purpose of exercise should not be less than 5 minutes, otherwise it will not help to improve the cardiopulmonary function. Running for more than 5 minutes, the longer the duration, the better the exercise of cardiopulmonary function. As for the speed of running, it is secondary and can be adjusted according to your own physical strength.
Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with a slower speed and even breathing. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.
It should be noted that in the 1 month of long-distance running, the weight will increase slightly due to the increase of appetite, but the weight will drop rapidly in the second month. If you stop running, you should reduce the amount of exercise and exercise time day by day to avoid causing "rebound obesity".
Question 6: Is it better to run in the morning or at night? The best exercise time every day.
Many foreign scholars have revealed that the state of human ability changes overnight. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.
This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results.
As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When do you exercise? This is a controversial issue.
It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise.
If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. If they don't eat and exercise at this time, it will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense.
The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.
Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick.
Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you are out of breath during exercise, you have exercised too much.
No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that at most, I will consume a little blood sugar in the blood circulation, which will neither lose weight nor consume excess fat accumulated in the body.
It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal.
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Evening is the best time to exercise.
According to a research report published by the Clinical Research Center of the University of Chicago on the 20th, the human biological clock plays a more important role in the body's response to exercise than previously thought. This result may change people's habit of exercising in the morning.
Research >>
Question 7: Can you lose weight by running in the morning or fun run? Which effect is better? According to science, you can't run well in the morning, but I personally think you can lose weight by running at night, because you can't eat at night. This is very expensive. As long as you have enough strength, you will lose weight.
Question 8: How long does it take to lose weight by running for 30 minutes every morning? First, you should roughly infer your basal metabolic rate. Female basal metabolic rate =66 1+9.6X body weight (Kg)+ 1.72X height (cm)-4.7x age; Male basal metabolic rate =67+ 13.73X body weight (Kg)+5X height (cm))-6.9x age; The basal metabolic rate and your daily activity intensity can probably calculate your daily energy consumption. If it's moderate-intensity fitness, after calculating the calories you consume every day with the basal metabolic rate X 1.4, then the calories you eat must be smaller than it, and you can lose weight. The lower you eat, the more you lose. If the average woman does not consume more than 1000 kilocalories a day, she will definitely lose weight. If you run for 30 minutes every morning, you may only consume about 350 kcal to tell you the calories of some common foods: rice 100 kcal, steamed bread 208 kcal, instant noodles 472 kcal, eggs 144 kcal, C pork 143 kcal, and fat pork 87 kcal. Mutton 1 18 kcal, fish 102 kcal, mushroom 19 kcal, kelp 17 kcal, watermelon 25 kcal and apple 52 kcal. . . . . As long as you eat low calories and exercise, 1 month is thin 10 kg is no problem.
Satisfied, please adopt.
Question 9: Which is the best way to lose weight, morning running or fun run? Morning running is the best way to lose weight. 7-8.30 Running for half an hour is the best time to lose weight. It's effective. You should eat well before running. After running, if you can relax your leg muscles, the effect is the best. After running, you will play hula hoop for half an hour. It will definitely be better. I wish you health and happiness.
Question 10: Is it effective to lose weight by running in the morning or fun run? Many people think that smelling chickens dancing is diligence, but it is not. Before the sun rises, the air is full of carbon dioxide, automobile exhaust and other gases harmful to our health. Therefore, it is most appropriate to do exercise from 2 pm to 7 pm, because the human body is most excited at this time, and the exercise effect is %50 more than that in the morning. I hope I can help you!