1. If you do aerobic exercise;

Burning fat is a process that requires oxygen. The higher the oxygen ratio, the more fully the fat burns. For example, brisk walking, jogging, swimming, cycling and climbing mountains have better weight loss effects; However, strength training such as iron throwing, squat, hip bridge and aerobic participation such as sprint, high jump and weightlifting are low, and the weight loss effect is average.

2. Exercise intensity should be appropriate

The fat consumption efficiency is relatively high in the early stage of exercise, but when the exercise intensity increases to a certain point, anaerobic exercise will lead to a decrease in consumption efficiency. The point with the highest fat burning efficiency is reflected by the heart rate value, and the formula for calculating the heart rate with the highest fat burning efficiency is as follows:

The best heart rate for aerobic exercise =(220- age-resting heart rate) *|40%~60%|+ resting heart rate.

If you are over 65 years old, it is recommended to find a doctor to exercise to lose weight.

Step 3 exercise for a while

In order to burn fat efficiently, we need to do aerobic exercise for more than 30 minutes. At present, the authoritative guides of the World Health Organization, China and the United States recommend the most stable exercise weight loss program, that is, maintaining moderate-intensity aerobic exercise 150 minutes or more per week, which is equivalent to aerobic exercise for 30 minutes every day.

If you can adapt to and stick to the HIIT movement for a long time, then I recommend you to stick to it. If you are too tired, Mr. Feng Xue tells you according to the data of the National Weight Control Registration Center of the United States that among all sports, brisk walking has the highest success rate of losing weight, higher than jogging, swimming and HIIT.

Although the latter exercise is more efficient in burning fat, it has a threshold, and it is difficult to persist for a month or even a lifetime day after day; Walking for 30 minutes every day is much less difficult, and it is easy to form a part of lifestyle. The effect of losing weight is naturally the best.

Simply losing weight and burning fat is not the biggest role of exercise. The biggest function of exercise should be shaping. If you don't exercise and only manage your diet, you can lose weight, but the proportion of muscle and fat lost is roughly the same; And exercise mainly lies in increasing muscles, especially hip and thigh muscles.

In order to maintain a perfect figure, it is necessary to reduce the waist circumference and increase the hip circumference.

The way to reduce waistline is to combine diet management with aerobic exercise, such as jogging and swimming. You can also add some strength training to reduce other subcutaneous fat, such as rolling abdomen, hip bridge and lifting barbells.

The method of increasing hip circumference is difficult to rely solely on diet management and needs more exercise! This requires training gluteus maximus, gluteus medius and other hip muscles, such as squat, plate support, push-ups and so on. This will make the hips more upturned, the legs will be lengthened by 5- 10 cm from the visual effect, and the body shape will change instantly.

Other ways to change the waist-hip ratio:

Reduce waistline:

(1) Abdominal training for dead worms: 2~4 groups * 10~ 15 breaths;

(2) Hip bridge abdominal training: 2~4 groups * 10~ 15 breaths.

Increase hip circumference:

(1) Squat: 2~4 groups * 10~ 15 breaths;

(2) Prone leg lifting: 2~4 groups * 10~ 15 breaths.

If you want to add muscle, you'd better supplement it with protein after strength training, because the transformation from protein to synthetic muscle has already started from this moment.