What is the most effective exercise to lose weight? I believe many people want to lose weight through exercise. After all, regular exercise can not only exercise, but also burn fat to lose weight. However, sports also have certain skills. What exercise can help us lose weight most effectively? Let me take you to get to know it. Let's study quickly together.
What exercise is effective for losing weight? 1 is running.
Running (or jogging) has been the most popular form of aerobic exercise for many years, probably because it is convenient. The only equipment you need is a pair of running shoes. Usually, you just need to step out of the house and start running. Running is one of the most suitable exercises to lose weight, because running can make body fat burn quickly. A large number of studies have proved that running is also good for overcoming depression, because running can increase the contents of endorphins and 5- doped amines in the brain. As mentioned above, through running, you can metabolize too much adrenaline, relax tense skeletal muscles and reduce anxiety. Jogging for three kilometers four or five times a week (keeping the speed 10 minutes and running for about 30 minutes) can effectively prevent obesity and relieve mood.
Shortcomings of running
Excessive running can cause damage to the joints of the legs. Especially when running on hard ground, the constant vibration of joints will hurt feet, knees or back.
swim
Swimming can affect many different muscles of the whole body and is a very good exercise. Doctors often recommend swimming to people with musculoskeletal problems, injuries or arthritis, because swimming can make their joints get minimal vibration. Swimming can't lose weight like running, but it helps to keep healthy.
In order to achieve the effect of aerobic exercise, freestyle is best for 20 ~ 30 minutes each time, 4 ~ 5 times a week. Breaststroke is a good choice for moderate-intensity relaxation exercise. Usually it is best to swim in the swimming pool with the water temperature of 24℃-27℃.
Ride a bike
In recent years, cycling has become a very popular aerobic exercise. Riding a bike will bring many benefits like jogging, but the difference is that it won't shake your joints. In order to achieve the purpose of aerobic exercise, riding requires great intensity, and you need to drive at a speed of about 15 km/h or more on a flat road. When the weather is fine, riding is very interesting, especially when there are no vehicles on the road or the road is specially designed for riding, and the scenery along the way is beautiful. If cycling is not allowed because of bad weather, you can use a fixed indoor pedal bicycle.
aerobic exercise
Most aerobics classes are warm-up stretching and aerobic exercises led by coaches, often accompanied by music. Such classes are usually run by health clubs, and there are elementary classes, intermediate classes and advanced classes according to the different levels of participants. Because some exercises may cause joint injuries, try to find aerobic exercises that have little effect on the body. The teaching form of aerobics may be a good way to motivate you to participate in sports. If you want to exercise by yourself and prefer to stay at home, there are many good aerobic fitness videos to refer to.
If you decide to do aerobic exercise, make sure that your shoes are good, so that your feet can be stable, not shaking and reduce sprains. If possible, these exercises are best done on the wooden floor, but not on the carpet. Exercise 3 ~ 5 times a week, and each exercise lasts about 45 minutes to 1 hour (including warm-up).
go for a walk
Walking has advantages over all other forms of exercise. First of all, walking doesn't need training. Secondly, except for a pair of shoes, you don't need any equipment to walk, and you can do it almost anywhere-even in a shopping mall if necessary. Walking is less likely to get hurt than any other type of exercise. Finally, walking is the most natural way to exercise. We all like walking. Unless people in society are used to sitting for a long time, walking is part of their living habits.
A general walk helps to relax and relax. To achieve the goal of walking and fitness, you must walk at a brisk pace of about 3 kilometers per hour. Generally speaking, walking for 20 ~ 30 minutes is not enough to achieve the effect of aerobic fitness. If you take a walk as a form of regular exercise, you should take a walk 4-5 times a week, preferably outdoors. If you don't think walking for an hour is enough, try holding a heavy object in your hand or walking on the slope.
In order to get the best effect of walking, the correct posture is very important. Let your arms swing naturally on both sides of your body with the stride, which will help coordinate the left and right hemispheres of your brain. Good shoes are also important. Find a pair of shoes that fit, with air cushion, suitable arch and strong heel.
Once you can easily walk three or four kilometers at a time, you can consider spending a day or a day and a night hiking in the countryside, county towns or national parks. Outdoor hiking can rejuvenate your soul and body together.
What exercise is effective for losing weight 2 jogging
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
swim
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
Variable speed operation
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.
rope skipping
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.