1, Precautions for losing weight by exercise
Fat burning
About 10 minutes after you start aerobic exercise, you start burning more fat than carbohydrates. In order to minimize body fat, for example, bodybuilders usually do aerobic training for 3-5 hours a week for 30-60 minutes each time before preparing for the competition.
It is important to warm up and relax when doing aerobic training. Start slowly, gradually increase the speed until you reach your heart rate target range, then gradually slow down and walk slowly for three to five minutes until the end, which will help your heart rate return to normal.
In order to burn fat to the maximum extent, it is best to do aerobic exercise before eating in the morning. Because liver sugar is at the lowest level at this time, your body will use stored fat as energy more quickly. If it can't be arranged in the morning, it can be arranged after strength training. In addition, if you do leg exercises today, you only need to do the lowest intensity aerobic exercise, because if you do high intensity aerobic exercise again, it may lead to overtraining.
Safety of aerobic exercise
When doing aerobic exercise, be as careful as doing strength training, avoid injury, avoid high-intensity aerobic training, and be sure to add more water. If you feel dizzy or have difficulty breathing, you should stop exercising immediately.
Proper aerobic exercise is very beneficial to your overall health. With a healthy diet, it can help you reduce body fat and show muscle lines.
2. Aerobic exercise suitable for weight loss
TOP 1。 Take a daily walk to lose weight
As we all know, exercise is the healthiest and most effective way to lose weight, and daily walking is the favorite of most obese people. Because this method of losing weight is not limited by time and space, the walking speed can be fast or slow, which is very suitable for young friends, office white-collar workers and middle-aged and elderly friends to lose weight.
TOP2。 jogging
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat begins to burn for about 45 minutes to achieve the effect of losing weight. Moreover, jogging with nutritious meals will get twice the result with half the effort. The world-famous Slim Beauty, Herbalife and Amway are all non-irritating and are the "Three Musketeers" in the field of healthy weight loss. Known as the "holy product of weight loss", the slim and nutritious weight loss method loses an average of 1kg per day. With its unique effect of improving easy-to-fat physique and firming skin, it has become a secret slimming weapon for Bingbing and Xiao S. Since its listing, it has been sought after by many stars and dieters, and it is worthy of being a slimming magic weapon.
TOP3。 swim
Swimming is a systemic aerobic exercise and the best way to lose weight. It consumes a lot of calories, so it is very effective to lose weight in this way. Because the heat transfer speed in water is nearly 30 times that of air, the heat consumed by staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. In addition, swimming can exercise the muscles and joints of the whole body, which can make the body more perfect. It is a good way to lose weight and keep fit.
TOP4。 rope skipping
Skipping rope is a very simple and effective exercise to lose weight. Mainly for the arms and calves, of course, the whole body will benefit. Skipping rope is not limited by venue or time. Anyone can jump as long as the rope is the right length. Skipping rope can also exercise our cardiovascular system and coordinate the flexibility of limbs. However, skipping rope causes great pressure on the knee joint, so it is not recommended for people with large base to avoid damaging the knee joint.
TOP5。 yoga
Soft as a girl's body and beautiful and slender waist are every woman's dreams. You don't have to jump around and practice yourself quietly. Traditional and ancient mysterious yoga can give you unexpected gains. Yoga, the best way to lose weight, not only contributes to the modeling of sculpture, but also gives people an inner strength. After a period of exercise from the inside out and from the outside in, you will be surprised to find that your mentality and body shape have changed.
TOP6。 Ride a bike
Riding a bike seems simple, but it is actually exercising the muscles of the whole body. When pedaling, you can exercise quadriceps femoris on the thigh surface and gluteus maximus on the hip; The force transmitted by the pedal can exercise the triceps surae; Holding the handle with both hands can exercise the back muscles, and at the same time, it can exercise the upper wrist triceps and upper body muscles of both hands.
3, the principle of running to lose weight
Three principles of running to lose weight
1, do lacing exercise first.
Anxious to lose weight, so put on running shoes and run directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. 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 warm up and prevent injuries. On the other hand, you can consume some glycogen first and then run, so that the burning efficiency of fat can be greatly improved.
2. Drink juice after running
Experts suggest drinking some fruit juice instead of boiled water or sports drinks after running to lose weight, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort symptoms such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. In addition, drinking lemonade immediately after running is also the secret to prevent fatty acids from accumulating in the body. So start drinking juice.
Step 3 choose running shoes carefully
Don't just put on a pair of sneakers to run. Not to mention the slimming effect, it may even damage women's fragile toes and soles, and the spine will be affected by improper vibration. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. It is worth noting that because women's pelvis is wider than men's, their feet are more likely to turn inward when running on the ground, so we should also pay attention to whether the running shoes use support rods on the inside of the arch and whether there are stabilizing pieces on the outside heel. Especially when the weight is large, the bearing capacity of the feet is greater, and it is more necessary to prepare a pair of good shoes.
Running to lose weight 3 don't be a principle.
1, don't run every day
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run once every other day for 20 to 60 minutes to avoid muscle fatigue and joint wear caused by excessive running. As for the day when you don't run halfway, you should do some stretching exercises to stretch your body and increase your flexibility. Just after running, you need to do enough relaxation activities, wipe your body with hot water instead of cold water, and then drink water or eat after your heart rate returns to normal. This concept is very important, which is the key to ensure the smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.
2. Don't run too fast.
Don't think that the faster you run, the more fat you burn. On the contrary, when you run very fast, your body lacks oxygen, your body is doing anaerobic exercise, and fat can't fully participate in combustion, so you can't consume it. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So how to judge whether the current running intensity is aerobic or anaerobic? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running, and you won't feel disordered breathing, which means that you are doing aerobic exercise that can best promote fat burning.
3. Don't just run for 20 minutes.
Theoretically, under the premise of full warm-up, jogging for 20 minutes, the energy consumed quickly is almost the same, and the stored energy fat begins to be mobilized and ready to burn; If you stop exercising at this time, you will not be able to lose weight by burning fat fully. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.