introduce
The first category: physical activities of life forms.
In our daily life, lifestyle physical activities occupy a lot of time, including walking, climbing stairs, doing housework, commuting, going to the streets, doing things, shopping, cycling, gardening and so on. Ordinary white-collar workers spend 1-2 hours commuting every day, so if you don't specialize in aerobic exercise and leisure exercise, commuting and walking are valuable exercise opportunities.
Weight loss experts suggest that these lifestyle physical activities should be done as many times as possible every day with moderate intensity, and the time spent on these activities should be accumulated for more than 30 minutes every day.
For example, you can take the subway or walk after work, so you can increase your exercise time by choosing to go home quickly; If time permits, climb stairs instead of taking the elevator; Doing housework and storing clothes and household items after returning home can not only exercise, but also make the environment more comfortable and make you feel better!
The second category: stretching.
In recent years, yoga has become more and more popular. Yoga, stretching, aerobics, etc. They all belong to stretching exercises, and the purpose of exercising muscles is achieved through some specific stretching exercises and breathing rhythms. Most female dieters prefer stretching, especially slimming yoga.
Weight loss experts suggest that when practicing stretching exercises such as yoga, try to exercise for 5-7 days a week, preferably every day. It is advisable to stretch until the muscles feel tight. Practice 6- 10 stretching every time, each action lasts for 30 seconds and stays for 3-5 breaths.
The third category: aerobic exercise and leisure exercise.
Aerobic exercise is very effective to lose weight, and there are various forms, including brisk walking, jogging, aerobics, swimming, cycling, water aerobics, climbing machine, sliding machine, playing Tai Ji Chuan and so on.
In aerobic exercise, the oxygen inhaled by the human body is 8 times that in a quiet state. Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; Improve the working efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
Leisure sports are mainly sports, most of which are ball games, such as table tennis, basketball, football, softball, golf, volleyball and squash, which are highly competitive.
Weight loss experts suggest: aerobic exercise and leisure exercise, exercise 3-5 days a week, lasting more than 20 minutes each time. The intensity varies from person to person: 20-30 years old, the heart rate should be maintained at around 140 beats/min during exercise, 40-50 years old, 120- 135 beats/min during exercise, and people over 60 years old 100-6544. Exercise 3-5 days a week for more than 20 minutes each time. Long-term adherence can effectively reduce fat, enhance the body's coordination ability, enhance immunity and prevent diseases.
The fourth category: muscle fitness exercise
Many friends have tried sit-ups, sit-ups, push-ups, elastic bars, tension bands, weight-bearing training and other exercise methods, all of which are muscle fitness exercises aimed at exercising muscles. Many male friends sweat profusely in the gym just to exercise their chest muscles, abdominal muscles and arm muscles, so as to make themselves stronger and more perfect. After losing excess fat, continue to exercise your muscles and let them develop.
The key to losing weight is not to lose weight, but to lose fat. When many friends started to lose weight, they lost a lot of fat, but actually lost a lot of water. Friends who lose weight through exercise know that sometimes the weight rises instead of falling, but the waistline and arm lines do get better and the curves are obvious. This is because while reducing fat, exercise also increases muscle mass. Muscle is heavier than fat, so there will be situations where you feel that your body is getting better, but your weight will rise instead of falling.
Weight loss experts suggest that muscle fitness exercises should be done 2-3 days a week, and the intensity slightly exceeds the load of muscles. Each exercise should be 1-3 groups, with 8- 12 times in each group. It is best to train under the guidance of a professional fitness coach.
The fifth category: static activities
Sitting at a desk surfing the Internet, playing video games or sitting on the sofa watching TV are all static activities. Sedentary, not only increases the chance of suffering from lumbar spondylosis, but also easily causes fat accumulation.
Weight loss experts suggest: try to shorten the time of static activities, don't sit for 60 minutes. When surfing the Internet or watching TV, you can stand up and walk around every 30 minutes, stretch, kick, pour a cup of boiling water, or look out the window and let your eyes rest for a while.
Knowledge expansion: taboo after weight loss exercise
Don't squat and rest.
Crouching for rest is a common practice and should not be done immediately after exercise. Feeling very tired after exercise, many people squat or sit, thinking that this can save energy and rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood return of lower limbs, affect blood circulation and deepen physical fatigue. In severe cases, gravity shock will occur.
Therefore, after each exercise, we should adjust the breathing rhythm, do some low-calorie activities, such as walking slowly, doing some relaxation gymnastics, or simply taking a deep breath to promote the blood of limbs to return to the heart, so as to help pay off the oxygen debt, speed up physical recovery and eliminate fatigue. When you are really exhausted, you can also let your other half go with you.
Don't be greedy for cold drinks
After exercise, people often sweat a lot, especially in summer. With the consumption of a lot of water, there is always a feeling of thirst after exercise, and water is urgently needed. Mainly young people, most of them like to buy cold drinks to quench their thirst. Health care experts tell us that at this time, the human digestive system is still in a state of inhibition and the digestive function is low. If you eat a lot of cold drinks for a period of time to quench your thirst, it is easy to cause gastrointestinal cramps, abdominal pain and diarrhea, and induce gastrointestinal diseases. Therefore, eating cold drinks is also an act that should not be done immediately after exercise. At this time, just add a small amount of boiling water or salt water.
Don't eat right away
Eating is also an act that should not be done immediately after exercise, especially during strenuous exercise, when the motor nerve center is in a state of high excitement. Under its influence, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities. At the same time, in the process of exercise, the whole body blood is redistributed, the demand for exercise organs is more concentrated, and the supply of organs in abdominal cavity is relatively reduced. The above factors weaken the peristalsis of gastrointestinal tract and greatly reduce the secretion of various digestive glands. It takes 20-30 minutes to recover after the exercise. If you eat in a hurry, it will increase the burden on the digestive organs, cause dysfunction and even cause many diseases.