Five tips for women to lose weight and prevent muscle, sedentary office workers and student parties need to get exercise, and moderate exercise is good for health. This exercise is something we often do. Let's take a look at five tips and knowledge of women's weight loss and muscle prevention.

Five tips for women to lose weight and prevent muscle by exercising 1 1. They can't always take part in the same sport.

If you always exercise a certain part repeatedly, the weight loss effect is really good, but it is easy to breed muscles. Therefore, when you lose weight through exercise, you can't rush for success, and you can't always participate in sports. Some people will choose to run to lose weight. If you don't have a good grasp of the speed and time of running, you can really see the change of weight after running for one month, but the calf muscles will increase. Instead of losing weight, it will lead to a thicker figure.

2. Exercise time should not be too long.

No matter what kind of exercise you choose, the exercise time should not exceed 1.5 hours, mainly because you don't feel tired. Control your pulse during exercise. When you reach 120 times per minute, you can burn fat effectively, not only lose weight, but also keep fit. If you do strenuous exercise for a long time, it will cause fat in your body to become muscle.

3. Pay attention to balanced nutrition

Fitness exercise should be balanced, the amount of exercise should be reasonably distributed, and the exercise mode should be changed more. If you have been exercising in the gym, choose the treadmill first, then do local strength exercises, and finally do aerobic exercise for 20 minutes. For outdoor sports, jog 15 minutes, then do some waist and abdomen exercises, and finally jump rope or play ball. It is necessary to maintain the diversity of exercise methods so that all parts of the body can be exercised.

Step 4 do more yoga

Yoga has the function of self-cultivation and shaping, which can prevent muscle growth, improve body shape and enhance femininity. In addition, you can choose to dance Latin dance or aerobics to shape.

Step 5 massage your body

Regular exercise will make your body grow muscles. Massage the body parts after each exercise, which can not only make the skin elastic, but also prevent the formation of muscles.

skill

Losing weight is not achieved overnight, and only long-term persistence can see obvious results. Once the body grows muscles, it is more difficult to lose weight. Therefore, to lose weight, we should choose appropriate exercise, control the intake of high fat and fat, regularly quantify three meals a day, and not overeat.

Yu Man Common Sense Network is the leading healthy weight-loss institution in China, which brings together the best weight-loss institutions, healthy diet recipes and healthy weight-loss methods in China, leads the new trend of healthy weight-loss, and tailors healthy and effective weight-loss programs for people who love beauty and fitness.

Five tips for women to lose weight by exercise prevent muscle 2 1, and muscle strength training+aerobic exercise can lose weight more.

Aerobic exercise can improve cardiopulmonary function, but long-term aerobic exercise can also cause muscle decomposition and loss.

Muscle strength training, usually called anaerobic exercise, can shape muscle shape, enhance muscle strength and improve body metabolic rate, but the effect of reducing fat is not as significant as aerobic exercise. Therefore, the two complement each other, and the effect of losing weight and fat can be doubled.

The research shows that the efficiency of burning body fat is the highest in the first 15 minutes of aerobic training after strength training. Although we recommend that aerobic training last at least 20 minutes.

To sum up, it is suggested that you can do 15-20 minutes of muscle strength training (belly roll, squat, plate support, push-ups, etc.) after each exercise and full warm-up. ), and then do aerobic exercise (jogging, swimming, cycling, aerobics, etc.) for more than 20 minutes. ).

2. Combination of whole body exercise and local exercise

Because body fat is distributed all over the body, exercise consumes body fat, not just fat in a certain part; But local exercise can exercise muscles in some parts and make people look more fit.

Some targeted exercises are mostly muscle strength training, and their ability to burn fat is not strong. You need to cooperate with aerobic exercise of the whole body, such as running, jumping to lose weight, swimming, etc., in order to achieve the effect of partial weight loss.

For example, if you want to "slim your waist" and "lose your stomach", you can do this (each can be used as a separate training day):

Aerobic (brisk walking, jogging, aerobic, etc. ): 40-90 minutes a day.

Strength: Whole body (deadweight with bare hands, dumbbells, elastic belt, etc.). ), aim at the waist and abdomen (supine belly roll, supine leg lift), 30-60 minutes each time.

Training method: warm up for 5 minutes; Perform full-body strength training for 40 minutes; Do waist and abdomen strength training 10 minutes; Stretch for 5 minutes.

Combination training: 45-60 minutes of strength training +20-30 minutes of aerobic training.

Running outdoors can lose weight more than running on the treadmill.

Many people like to lose weight by running, but there is still a difference between running on the treadmill and running outdoors: an Italian study shows that to consume the same calories, athletes need to run faster on the treadmill than outdoors 15%. Here you can see that running outdoors can lose weight more than running on the treadmill.

This is because, outdoors, relatively undulating roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm.

So it will consume more calories. At the same time, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.

4, a single exercise at least 12 minutes.

In order to get enough health benefits, adults should exercise more and spend less time sitting all day. Even a little exercise is better than no exercise at all. Doing any amount of moderate to high intensity exercise will have corresponding health benefits.

Suggestion: The weekly moderate-intensity aerobic exercise time should be no less than 150 minutes to 300 minutes, or the high-intensity aerobic exercise time should be 75 minutes to 150 minutes, or the corresponding amount of moderate-intensity to high-intensity mixed aerobic exercise. (ps: light intensity such as walking and doing housework. ; Moderate intensity such as yoga and square dance; High intensity, such as interval training, skipping rope, long-distance running, etc. ), especially aerobic exercise should be evenly distributed throughout the week. Research evidence shows that exercising at least three times a week is good for health. Exercise at least three times a week can also reduce injuries and prevent physical fatigue.

If you don't have time to exercise at once for too long, you can do it several times. Any exercise will burn calories, but if you really want to lose weight, you need at least 12 minutes of exercise at a time (not counting warm-up exercise).

5. Grasp the exercise time.

You can do high-intensity exercise 2 hours after meals; Moderate intensity exercise can be arranged after meals 1 hour; Light exercise is more reasonable in half an hour after meals.

Based on this, several optimal exercise periods can be deduced: 2 hours after breakfast to before lunch; 2 hours after lunch to before dinner; After dinner (according to the normal dinner time of 5-6 pm) 2 hours to bedtime.