Effective exercise to lose weight, many people will do some appropriate exercise to ensure good health. Exercise is an important way for us to keep our body function. Different people should arrange exercise time according to their living habits. Let's take a look at effective exercise to lose weight.

An effective way to lose weight by exercise 1 1, and to lose weight by walking.

Walking can not only make you lose weight successfully, but also increase your family's sense of belonging. When walking, stick to/kloc-0 times a day, five days a week, and walk 5 kilometers in 45 minutes each time. By doing this, you can lose 10 pounds in six months. Some people may say "no time to walk". According to cardiovascular doctors, this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.

Step 2 shop

This sport is more suitable for women who stay in the office from morning till night. For most women, this way is one of the most popular leisure sports and a good aerobic exercise. Compared with the boring equipment training in the gym, shopping not only makes women exercise unconsciously, but also makes them feel happy. It's a fitness method with the best of both worlds, and it's not bad to find something good by the way. This exercise has a good fitness effect. Women spend as little as two or three hours shopping and as much as one day. In constant exercise, they can increase leg strength and consume a lot of calories in the body, thus achieving the effect of fitness.

Step 3 climb the mountain

This exercise mode is suitable for those it people who sit in front of the computer all day, because IT people are in computer-intensive and radiation-intensive offices all day, and their minds are dizzy because of the polluted air and radiation emitted by the computer all day. If you stay in the gym on weekends, your skin and body, which haven't breathed fresh air for a long time, will strongly protest against you. You can climb mountains on weekends, let yourself be in the nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week. Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.

Step 4 practice regularly

If you want to lose weight successfully, regular exercise is necessary. You should do regular exercise at least 3-5 times a week, which can reduce body fat, lose weight, increase muscle and make your energy better.

Run for 45 minutes five times a week. If you stick to it properly, you can lose 10 kg in three months. Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Cycling, four times a week, each time 1 hour, can reduce 10 kg for five months. If you haven't done regular exercise before, you should do less at the beginning so as not to hurt your health. Friendly reminder: excessive exercise will increase food intake and fail to achieve the goal of losing weight. Therefore, under the premise of enough exercise, you should control your mouth.

5. Strength training (for both men and women)

Some friends think that strength training is only useful for male friends, which is wrong. In fact, strength training has a certain effect on the weight loss of male and female friends. M: Strength training can strengthen muscles. The more muscles, the faster the metabolism. Stretching should be done before and after exercise to maintain the flexibility of the body. The weight and frequency of strength training should be determined according to different training purposes in order to burn calories. For female friends, in the process of losing weight, we should combine increasing muscle strength with muscle endurance (burning calories). This can not only increase consumption, improve body shape and increase muscle line feeling. It can also effectively improve basal metabolism and reduce rebound points. Otherwise, the big pear will become a small pear, with no change in body shape, but a change in size. In other words, strength training is also essential for women to lose weight.

6.bowling

This sport is suitable for those who have worked in a certain position for a long time, but have not been promoted for a long time. Why? Because although you have been working hard, you always suffer from not being favored by the leaders, and you can't change this situation. But when you throw the bowling ball, all the grievances and anguish seem to be thrown out together. How can that kind of pleasure be called "cool"? Rising scores make you feel confident again. After several games, you are full of hope for your work and life. As long as the posture is correct when bowling, you can exercise more than 200 muscles all over your body. Of course, other sports aimed at this group of people can also play the same role, such as football and badminton.

Effective exercise to lose weight 2 Four reasons why you can't exercise just after eating.

1, just after eating, exercise will not only affect the digestive system of the body, but also seriously affect the effect of losing weight. Sports experts say that with the decrease of exercise intensity, the best exercise time is 3 hours, 2 hours and 1 hour after meals. According to this conclusion, it can be concluded that the best time to lose weight is 3 hours after meals, that is, 3 hours after breakfast to before lunch, 3 hours after lunch to before dinner, and 3 hours after dinner to before bed.

2, gastrointestinal tract stimulation leads to adverse reactions. Just after eating, the food in the stomach will vibrate up and down, left and right with exercise, which will cause mechanical stimulation to the stomach, lead to stomach cramps, vomiting and other adverse reactions, so it is this reason that you can't exercise immediately after a meal.

3, seriously affect the normal digestive function of the human body. Exercise to lose weight requires a lot of blood to transfer oxygen, and after eating, the human body will concentrate a lot of blood in the stomach and digest the food just eaten as soon as possible, which will make the blood that should be concentrated in the gastrointestinal tract spread to all parts of the body, thus causing insufficient blood supply to the gastrointestinal tract, reducing digestive function, causing digestive absorption dysfunction and seriously affecting health.

4. The effect of weight loss exercise is seriously reduced. MM who exercises to lose weight immediately after eating must pay attention to the fact that the parasympathetic nerves in the human body will be inhibited after eating, and then exercising to lose weight will make you get twice the result with half the effort.

3 hours after meals is the best time to lose weight.

From the above analysis, we can know that MM who wants to exercise to lose weight must choose the best exercise time, that is, 3 hours after meals, during which exercise can make your weight loss effect get twice the result with half the effort.

The introduction of weight loss methods after meals is here for the time being. We hope everyone will pay attention to physical endurance when losing weight, and don't blindly increase the amount of exercise. In case of muscle strain or other Shanghai. We suggest that you can go to a professional gym to lose weight if you can, so that not only the equipment is complete, but also professional coaches know.