Regarding the key points you need to know about exercise to lose weight, exercise is definitely good for healthy weight loss, but for new sports, what exercise methods and events to choose, what kind of exercise to master and so on. They are all problems that need to be distressed. Let's share the main points you need to know about exercise to lose weight.

The key point you need to know about exercise to lose weight is 1 1, and the amount of exercise should be enough: at least 12 minutes each time.

Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.

2. Choose the right exercise time.

The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Based on this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime.

3. Combination of whole body exercise and local exercise

Some people are only partially obese, such as thick legs and fat stomachs. People often think that the effect of losing weight must be very good as long as the right medicine is given, so they only exercise for obese parts. In fact, if you want to lose weight quickly, it is not enough to focus on a certain part of exercise. Some targeted sports don't consume much fat, so they need to cooperate with some systemic sports, such as running and swimming.

4. Anaerobic exercise+aerobic exercise

Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed.

Compared with anaerobic exercise, aerobic exercise consumes more fat. So before aerobic exercise, you can consume carbohydrates through anaerobic exercise first, and then consume fat through aerobic exercise. This can get twice the result with half the effort.

Outdoor exercise is better than indoor exercise.

It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged 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.

Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.

Key points to know about exercise to lose weight 2 1. Strength training is the key.

Everyone's physique is different, and the speed of metabolism is different. The effect of losing weight by exercise is also different, and the energy of muscle metabolism is also different. As long as we can improve strength training, we can reduce muscle loss and finally achieve the effect of losing weight.

2. Aerobic exercise is healthier

In fact, short-term anaerobic exercise and long-term aerobic exercise have similar weight loss effects. Generally, aerobic exercise is suitable for most people, as long as it lasts for 30 minutes.

Doing anaerobic exercise must require good physical fitness. Just finished a group of training, almost no strength, some people will be anemic and hypoglycemia, and even dizziness, which is not suitable for people who are weak.

3. Prevent fitness injuries

If you choose a gym to lose weight, you can't do mechanical training for more than ten times to prevent harm to your body, and you can also achieve the purpose of losing weight and exercising.

4. You need to replenish water in time during exercise.

For people who lose weight through long-term exercise, they must replenish water for their bodies. Only by drinking water can they maintain the metabolic rate of the body, replenish the water needed by the body, and at the same time, they can expel excess heat and garbage from the body. For people who exercise to lose weight, the daily drinking water should be controlled at 1700 ml.

5, exercise to lose weight requires diet.

When you exercise to lose weight, you should also coordinate your diet, balance your diet and control your appetite. This will not only make you have excess fat in your body, but also increase the speed of metabolism and turn your fat body into a thin body.

Step 6 do your best

Muscles in the human body mainly consume energy in the body. The more muscles in the body, the more energy is consumed. When doing aerobic exercise, the energy consumed will slow down as the body adapts. Excessive aerobic exercise will break down muscles, slow down the speed of losing weight and burning fat, thus reducing its weight loss efficiency.

3 1, the body temperature rises after exercise, so take the opportunity to maintain it.

After exercise, not only the appetite is strong, but also the appetite of the skin is strong. After burning fat to lose weight, take advantage of accelerated blood circulation and vasodilation to give the skin a careful maintenance and double the skin beauty effect! By the way, remind MM in the sports department to remove makeup before exercise, otherwise heavy makeup will hinder pores and is not conducive to skin maintenance.

Don't forget to stretch your muscles after exercise.

Can running make calves thicker? Just kidding! Look at people with good fitness habits. Which calf is not as thin as a pole? The long leg muscles are the result of forgetting to stretch after exercise. Stretching can not only effectively stretch tense muscles, but also make the body curve more perfect.

3. Start with a simple squat.

For beginners in sports, don't set too high a goal for yourself at the beginning, and the training plan should also be suitable for your own reality. Exercise and fitness should be a process of enjoyment, and it is appropriate to feel the most comfortable. You can start with brisk walking and jogging. If you want to lose weight effectively, stick to doing squats.

4, properly replenish energy, exercise is not hungry.

No matter before or after exercise, you should replenish energy properly, and the effect of fasting exercise is not good! It is recommended to eat an hour before exercise, mainly with a light diet that is easy to digest. After exercise, the diet is mainly protein and high-quality starch, such as sweet potatoes, oats and brown rice. , help to lose weight!

5. Sports should be diversified.

No matter which exercise we choose to lose weight, we will encounter a platform period after a certain period of time. Because if we engage in the same kind of exercise for a long time, our bodies will gradually adapt to this kind of exercise, and after adaptation, this kind of exercise will not bring much weight loss effect to our bodies.

So when choosing sports, you should choose a variety of sports for yourself. On the basis of choosing exercise, carrying out strength training more than three times a week can improve our muscle metabolism rate and help us lose weight better.