One, eight kinds of fat-reducing exercises
1, swimming can exercise the muscles of the whole body. The water temperature in the swimming pool is lower than the body temperature, which will consume a lot of fat to resist the cold. It is a very effective fat-reducing exercise.
2. Jogging consumes 10~ 13 calories per minute. Jogging for 20 minutes every day, about three times a week, can lose a lot of fat.
3. Toe tip is a very good aerobic exercise, which can make the blood in the lower body flow back smoothly and reduce the excess fat in the legs and heels.
4. Race walking is called harmless exercise. Walking race can effectively exercise the muscles of back, abdomen, chest and calf, which is more effective than long-distance running to lose weight.
5. Climbing stairs helps to move joints to lower blood pressure and fat, which can consume a lot of energy and exercise at home, which is very convenient.
6. Dancing has many advantages. Can exercise the coordination and flexibility of the body. Dancing is a whole-body exercise, which can not only exercise every muscle, but also make the muscles have lines.
7. Jumping rope can exercise your sensitivity and endurance. Generally, it only takes 1 hour to consume 1000 calories. It is a fast and effective fat-reducing exercise.
8. Yoga originated in ancient India, which can accelerate metabolism, remove excess fat impurities and cultivate self-cultivation. It is a good exercise to reduce fat.
Second, expansion: the misunderstanding about the fat-reducing campaign
1. Why can't you get rid of the waist fat by doing 100 sit-ups and lateral bending exercises every day for several weeks?
Sit-ups are suitable for strengthening abdominal muscles, but it is impossible to reduce local fat. You can lose weight through exercise, but it has little effect on some specific parts. Because the human body is born with some parts that store fat. Men in ribs and abdomen, women in thighs, hips and arms. There is too much fat in these parts, which makes you lose weight slowly.
If I insist on lifting weights and losing weight, I will be as muscular as a bodybuilder.
No, unless you have Arnold Schwarzenegger's genes. Even so, you must insist on intense and high-intensity physical exercise like a bodybuilder to develop your muscles. The average person will not reach this shape by exercising for half an hour three times a week.
I don't want to lose weight. I just want to keep fit and redistribute my weight in all parts of my body.
The weight cannot be redistributed. If you want to keep a beautiful figure, you must reduce fat. It is impossible to "solidify" fat into muscle or redistribute it.
I don't want to exercise my muscles, because once I stop exercising, my muscles will become fat.
Don't worry that muscle won't turn into fat, and fat won't turn into muscle. Many athletes gain weight after retirement because they don't exercise as they did when they were in service, and their muscle energy consumption is less, but they still eat as well and as much as they used to. Is it reasonable not to be fat?
Every time I step on the exercise bike, I always pedal hard until I am sweating and panting. I am very proud, because I actually consumed a lot of energy and avoided the accumulation of fat.
Exercise time is more important than intensity in energy consumption. It is impossible for an ordinary person to run at full speed for a long time or pedal at high intensity. A steady jog consumes more energy than a vigorous sprint. So as long as we insist on some relaxation exercises such as walking and dancing, we can prevent obesity.
6, exercise, if you don't feel pain, you can't burn fat, no gain.
If you are training for the Olympics, this may be correct. But for ordinary people, pain is a warning, not an effective sign. Everyone should pay attention to body signals. If you get hurt in sports, you should stop. There is a difference between pain and discomfort. Real pain means injury. The way to deal with the injury is to rest, so as not to aggravate the pain and affect the health.
7. I want to lose weight quickly. I will wear an undershirt when I walk, hoping to sweat more.
Increasing sweating can only accelerate dehydration, and the weight seems to be light, but it will return to its original level within 24 or 36 hours. This is only a short-term dehydration process. Moreover, under certain conditions, this water loss process is extremely dangerous. Because excessive sweating can lead to heatstroke and even shock and coma. Therefore, it is best to wear light and loose clothes when exercising.
8. If exercise is good for health, you can lose weight faster, and the more the better.
Although it is a good thing, if you do too much, the result may not be good. Exercise will have a certain critical point. If you exercise three times a week, you will get something. And if you exercise six times a week, your gains will certainly not double. Excessive exercise will only increase the risk of injury.