Do you know how to exercise to lose weight? Losing weight is something that many people are doing in life, so we need to know which exercises can help us burn fat better. I collected and sorted out the relevant information on how to exercise and lose weight for everyone. Let's have a look.

How to exercise to lose weight 1 Yoga can not only exercise and keep fit, but also have a very good effect on losing weight. Yoga is different from aerobic exercise to lose weight. On the premise of respecting self-cultivation, it promotes basal metabolism and accelerates the whole blood circulation system, thus changing the ratio of body fat to muscle, reducing the volume of adipose tissue and igniting unnecessary body fat. In addition, we should also pay attention to some problems in fitness exercise, such as warm-up exercise, hydration and moisturizing, diet and so on, so that fitness exercise can get twice the result with half the effort.

Simple jogging is called the first metabolism of aerobic exercise, and running in jogging is also called sports fitness running. The running posture is simple, the exercise intensity is easy to adjust, and the actual effect of losing weight is also obvious. Many mm who lose weight ask how to lose weight quickly and be healthy physically and mentally. There is nothing wrong with choosing to run!

In running, the waist, back and limbs will be constantly exercised. In addition to reasonable exercise and fitness, you can also consume fat, thus reducing the body's fat storage and achieving the actual effect of losing weight. However, it should be noted that running should be supplemented with water immediately. It's best to run 3-5000 meters every day, just run as usual, without running with your front feet. Stretch your muscles after running 15 minutes.

Running plays a positive role in maintaining excellent heart function, avoiding long-term decline of lung tissue, preventing muscle atrophy, preventing coronary heart disease, hypertension and arteriosclerosis for middle-aged and elderly people. In addition, it can also accelerate the consumption of human body fat and achieve the goal of losing weight quickly.

Many people think that strengthening exercise can achieve the goal of losing weight, but this is not an objective fact, because it is of little significance to lose weight only by fitness exercise. For example, playing badminton for several hours every day, but if you drink one or two tins of sweet drinks or eat more western-style desserts, the hard-working slimming effect will be in vain. So if you want to lose weight, besides fitness, you must also control your diet effectively.

You can't start aerobic exercise to lose weight immediately after eating, otherwise it will have a bad influence on the human body, but don't sit all the time after eating, you can get up and stand for half an hour to avoid fat deposition on your waist, abdomen and feet. In the case of fitness exercise, remember to drink water immediately and replenish water. You don't have to think that you can lose weight as long as you take in water. Moisturizing water is a very important key point in weight loss!

Before the fitness exercise, the whole process of warm-up exercise can not be ignored, so we must do enough. Doing a good job of warm-up before fitness exercise can stimulate the initiative of the human body to the maximum extent, and also stimulate the body fat stored in the human body, so that it can be fully ignited during the whole fitness exercise. Before all fitness exercises, we must prepare warm-up exercises in advance, including yoga and pilates. We feel more relaxed.

It can be seen that the standards of yoga, jogging and diet can all achieve the actual effect of losing weight. Yoga is not only suitable for women, but also for men. And running is a long-term fitness exercise, which requires us to persevere. The suppression of the rules of catering life should be learned from our daily life. If you can persist in these aspects, you will get a healthy figure.

How to exercise to lose weight 2 How to run to lose weight?

1, the best time to lose weight by running.

Running to lose weight can be done anytime and anywhere, but in some cases it is not suitable for running to lose weight. Running to lose weight cannot be done on an empty stomach. Running on an empty stomach is not good for your health, and the best time is 2 to 3 hours after meals. If you are running in the early morning, it is recommended to drink some sports drinks 30 minutes in advance to help replenish your strength.

A dieter can lose weight by running for a long time at night, but the effect of losing weight will be worse than that in the morning. Because after a day of food supplement, the human body can provide energy for dieters through supplementary food, and relatively little energy is used for fat decomposition, so the effect of running at night will be worse than running in the morning.

2, the correct posture of running to lose weight

The best posture of head and shoulders when running: the head and shoulders should be stable. Keep your head straight forward and your chin slightly retracted, but don't bow your head. When running, relax your drooping shoulders first, then shrug your shoulders as much as possible, stop for a while, restore your original posture, and repeat.

The best posture of arms and hands when running: the hands are slightly grasped, the big and small arms are bent about 90 degrees, and naturally swing back and forth. Be careful not to put your elbows on your forearms and your hands on your back arms.

The best leg posture when running: drive the calf with the thigh, raise the knee joint to the toe, then put it down and repeat.

The best posture of feet when running: The correct way to lose weight when running is to relax your feet and not tighten your toes. When your feet are raised to 10 cm above the ground, you can put down the repetition. Don't use too much force on the forefoot when the sole hits the ground, so as not to cause muscular calf.

3, running to lose weight can not be on an empty stomach

If you try to lose weight, you are likely to see stars with an empty stomach, but this is very stupid, because you are likely to give up halfway. First of all, it will cause hypoglycemia, you may faint on the way, and it will greatly increase the attack of cardiovascular disease. If you want to go straight to the gym after work, please make sure to eat something in between.

Besides not being able to eat on an empty stomach, it is also necessary to drink enough water before running. Not drinking water is more dangerous, especially in summer. Don't wait until you feel thirsty to remember to drink water, because your body is already in a state of water shortage. And if your body is short of water, you may stop running early because your body doesn't allow you to overdraw.

4, running to lose weight needs to be gradual.

Running needs to be done step by step Many people like to run 5 kilometers or 10 kilometers from the beginning, and even refuse to stop when they are unwell. If you are a running white and want to finish the 5km race, you can try to start with a brisk walk, then alternate the 2km walk with the 3km run, and finally jog for 5km. This can make your body adapt to the intensity of exercise slowly and will not cause you sports injuries.

Matters needing attention in running to lose weight

1, choose the running shoes that suit you.

It is suggested to choose shock-absorbing running shoes according to human mechanics design. Such running shoes can completely fit your foot shape, absorb the vibration caused by running, and provide decompression protection for your calves, feet and even your brain.

It is very important to be prepared before running.

The energy in the body is divided into reserve energy and rapid energy. Reserve energy can only be burned when the rapid energy burns almost. Therefore, if you want to lose weight effectively by running, you should do some stretching exercise or relaxation exercise before running. On the one hand, you can consume some glycogen before running, so that the burning efficiency of fat can be greatly improved. On the other hand, you can also warm up to prevent injury.

Taboo of running to lose weight

1, wolfed down a big meal after running.

After running, you will burn a lot of calories and feel hungry, but a reasonable diet is very important.

Eating junk food will not only increase your calories more than before, but also make you feel hungry again soon. Although snacks are essential after running, they must be foods rich in protein and carbohydrates, and the calories should not exceed 150 calories.

2, the amount of exercise can not meet the needs.

If no matter how hard you run, it depends on your schedule. Running for 45 minutes a week 1 time or running for 20 minutes twice can't consume enough calories to make you lose weight. To lose 1 pound a week, you need to burn 500 calories a day through a combination of diet and exercise.

3. Do the same exercises over and over again.

Mixed running training can be carried out: including intermittent running, mountain running, long-distance running and sprint alternately; Running on different roads; Change the new venue frequently to keep the muscles fresh to the environment; Continue to strengthen training.