1, try to choose general exercise. If the intensity of whole body exercise is appropriate, local fatigue will be less obvious, so more energy can be consumed. For example, brisk walking, jogging, cycling, swimming, aerobics, sports dancing and so on. They are all full-body exercises with good weight loss effect.

2. Don't infer the energy consumed by exercise by feeling. Because the energy consumed by exercise is not proportional to the degree of exertion. If you walk for ten minutes at the speed of three miles per hour (1 mile = 1.6 km), the energy consumed is more than ten times that of doing "starting from both ends" 50 times with great difficulty. Therefore, don't think that the harder you exercise, the better your weight loss will be.

3. Long exercise duration is better than high exercise intensity to lose weight. The increase of exercise intensity does not directly increase the energy consumed by exercise. If you run at a speed of 9 minutes per mile, you will consume 14.5 kilocalories per minute; Running at a speed of 7 minutes per mile consumes 19 kilocalories per minute. The energy consumed by running at two speeds 1 mile, the former is 130.5 kcal, and the latter is 133 kcal. The difference is less than 3 kilocalories, but the latter is much more difficult in strength than the former. Therefore, it is advisable to carry out moderate-intensity exercise for a long time and avoid high-intensity short-term exercise.

The effect of weight loss exercise depends on the amount of energy consumed. Therefore, the weight loss campaign emphasizes long-term exercise.

Increase the total exercise time. If we combine exercise, diet control and behavior correction, and eliminate the main reasons for eating less calories and eating more calories, the obesity problem can be solved easily.