Is it suitable for doing weight loss exercise at night? Life and work are very fast now. It must be normal for many people to exercise at night. Many friends are looking for various ways to lose weight. Let's see if it's suitable for weight loss exercise at night.

Is it suitable for doing weight loss exercise at night? 1 1. Losing weight requires low-intensity and high-endurance exercise, which means losing weight requires aerobic exercise. Push-ups, dumbbells (and any other exercise that makes you feel tired in a very short time) are anaerobic exercises. During anaerobic exercise, carbohydrates and protein in muscles are burned, not fat; Only the fat consumed by aerobic exercise is fat. So to lose weight, you must do aerobic exercise.

My personal weight loss plan is to walk for at least one hour every morning (at a certain speed, not slowly); Start jogging two hours after dinner (remember, it must be jogging, not sprinting, sprinting is anaerobic exercise), and you must breathe regularly when running.

I took two breaths and then exhaled. Usually jog for about an hour at night (leave when you are tired, and then run after a little recovery, but don't stop exercising). If an hour is too long at first, half an hour is fine, and then slowly extend the time.

2、

First, avoid strenuous exercise.

Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake.

This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.

Second, insist on aerobic exercise.

Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.

The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.

Is it suitable for doing weight loss exercise at night? 2. Exercise the front thigh before going to bed.

Anterior motion 1:

Cross your legs and ankles, bend your knees at the same time, take a supine position, put your hands under your hips, bend your knees and cross your ankles.

Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups.

Inner thigh aerobics before going to bed

Medial thigh movement 1:

Hold the pillow on your knees and squeeze inward together.

Sit on the bed, fold the pillow in half, put it between your knees and squeeze it dozens of times.

Medial thigh movement II:

Legs and ankles pinch the pillow and squeeze.

Lie prone on the bed, support your chin with your wrists, and squeeze the pillow with your ankles.

Kneeling and squeezing.

The main point of this action is to squeeze the pillow hard, and do 15 times as a group, and * * * do 1-3 groups.

Do leg and ankle exercises before going to bed.

Drink water before and after exercise.

Do you know the common health knowledge that muscles stretch more easily when our bodies are properly supplied with water? Therefore, it is very important to drink water properly when doing pajamas slimming exercise.

First multiply your weight (kg) by 2.2, that is, convert your weight into pounds, and then divide by 2, which is the number of ounces of water to drink. 1 ounce is about 30 ml, so the number of ounces of water multiplied by 30 is the number of milliliters of water.

Do warm-up exercises to raise your body temperature.

Don't be too intense when you start doing pajamas slimming exercise. Our bodies are different every day, sometimes stiff, sometimes soft, so when doing pajamas slimming exercise, it is best to start gently and then gradually improve our strength. Or do simple joint exercises to warm up first, and then do slimming exercises, which is also a good method.