Do you know how to lose weight through simple exercise? Many people want to lose weight, but they don't want to pay too much for it. It doesn't matter. Some lazy people can share some ways to lose weight. I collected and sorted out information about how to lose weight through simple exercise for everyone. Let's have a look.
How to lose weight through simple exercise 1 how to lose weight through running?
Soft fitness exercise is a kind of exercise with low compressive strength and low calorie consumption, also known as "proper exercise". To put it bluntly, it means 2000 calories of exercise per week, which is equivalent to playing table tennis for 2~3 hours.
According to a certain amount of total body exercise, moderate fitness exercise can improve body function in all directions, thus improving physical fitness. The characteristics of aerobic exercise to lose weight are as follows: the kinetic energy needed for fitness exercise is mainly generated by the oxidation of human body fat by substances such as air; About 2/3 muscle groups sign up for fitness exercises; The amount of exercise is close to the middle of low, light and moderate, and the duration is only 15~40 minutes or more.
When you lose weight through aerobic exercise, your body takes in eight times as much oxygen as it does in a quiet state. Long-term adherence to aerobic exercise to lose weight can increase the total concentration of hemoglobin in the body and enhance the body's resistance; Improve the working efficiency of cerebral cortex and heart function, increase body fat consumption, avoid arteriosclerosis and reduce the prevalence of cardiovascular and cerebrovascular diseases.
There are many ways to lose weight by aerobic exercise, such as brisk walking, running, aerobics, swimming, cycling, playing Tai Ji Chuan and so on. Exercise three times a week for more than 30 minutes each time. The compressive strength varies from person to person: 20-30 years old, the heartbeat should be kept at around 140 beats/min during exercise, 40-50 years old, 120~ 135 beats/min during exercise, and people over 60 years old 100.
Simple running to lose weight is actually very powerful and has practical effects. Everyone has undoubtedly done it in daily life. For example, in the case of housework and mopping the floor, everyone can exercise their feet and arms, thin legs and arms, and solve the problem of meat worship. When we climb the stairs, we can lift our legs very high.
How to lose weight through simple exercise 2. The simplest way to lose weight through exercise?
1, freestyle exercise to lose weight.
Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!
2. Walking and exercising to lose weight
Walking at the pace of 1 0,000 steps every day can consume 836 kJ, and 1 month can reduce weight 1kg, which is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
3, stretching exercise to lose weight
When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. By stretching, if you give up halfway, it will have the opposite effect, so you must stick to it!
4, skipping exercise to lose weight.
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
Step 5 climb stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.
What are the misunderstandings of exercise to lose weight?
1, lack of sleep
Exercise is very important, but adequate sleep is also important. It is unrealistic to stay up late and expect to get up at 5: 30 the next morning and do morning exercises in high spirits. You should sleep for at least seven or eight hours before the alarm clock goes off.
2. The exercise plan is so boring.
If you are not prepared to stick to a monotonous sport, it will make it difficult for you to stick to it. Plan some more interesting exercises, such as having an energetic yoga class with your favorite coach, or asking a partner to run in the Woods. Make your morning exercise interesting and attractive and avoid giving up.
3. No warm-up in advance
When you wake up from sleep, it is especially important to warm up for a few minutes before starting real exercise. Walking fast, jogging, climbing stairs, or jumping can not only warm up muscles, but also promote blood circulation, make your mind clear, and reduce the possibility of being injured when you start to exercise in the morning.