Reasonable exercise can increase energy consumption and achieve negative energy balance. At present, aerobic exercise combined with resistance training is considered as the best way to lose weight. Exercise and diet laid the foundation for scientific weight loss. For obese people, in order to achieve moderate weight loss, they should do at least 150 minutes of moderate-intensity exercise every week, 3-5 days a week, with no less than 30 minutes each time.

Skipping rope to lose weight

Features: burning fat efficiently.

Skipping rope is an aerobic exercise that takes less time and consumes more energy. It is found that skipping rope for 5 minutes 140 times per minute, or jumping 10 minutes, 70 times per minute, is equivalent to jogging for 30 minutes or doing aerobics for 20 minutes. At the same time, skipping rope can also enhance physical fitness and strength. It should be noted that before skipping practice, you need to prepare all parts of your body, especially your wrists, ankles, shoulders and elbows. In addition, it is best not to jump rope before or within half an hour after meals. At the beginning of practice, you can jump 60~70 times per minute in a slow way. With the increase of exercise time, you can gradually improve the skipping speed.

Flat support diet

Features: anytime, anywhere

Plate support is a simple local resistance training, which has the characteristics of anytime and anywhere and does not need any equipment. At present, most people think that flat support has a certain weight loss effect. For obese people, plate support can be used as a part of weight loss exercise, and it is recommended to do it for 2~5 minutes every day. It should be noted that preheating activities are also needed before plate support. You can do 10~30 seconds at first.

Walking in water to lose weight

Features: protect joints and increase resistance.

As the most promising exercise to lose weight, water sports are paid more and more attention by doctors. Besides the familiar swimming, walking in water is one of the latest ways to lose weight. For obese patients, walking in water should not only overcome gravity, but also overcome resistance in water and further increase heat dissipation. So obese people can consider walking in water to lose weight. In addition, walking in water can also protect the joints of obese people, which can reduce the damage to joints while exercising with greater intensity.

Bobby jumps to lose weight

Features: compound sports fat killer

Bobby jump is a high-intensity compound exercise, which combines a series of actions such as squat, push-ups and jumping. Research shows that bobby jumping can increase the heart rate to the maximum in a short time, which is one of the best fat-reducing exercises. However, due to the high intensity of bobby jump, it is usually used as a part of high-intensity intermittent exercise in clinic, and it is not recommended for obese patients to do bobby jump alone or for a long time.

Ride a bike to lose weight

Features: freedom, carefree.

Cycling is not only a way to travel, but also an aerobic periodic exercise. In addition to indoor riding platforms and spinning bikes, most of them need to get in touch with nature. Obese people can relax while breathing fresh air, and lose weight by cycling, which makes it easier for patients to persist for a long time. Relevant research shows that if obese people can ride at a moderate speed for 30 to 40 minutes every day, they can lose at least 9 kilograms a year, and this kind of exercise is environmentally friendly and healthy, which is worth popularizing.