1, take a walk
Go the right way, burn fat easily, and shape the curve in a planned way. Use it for 30 minutes at a time, walk with dexterous steps and increase the intensity of exercise. In addition to burning fat to lose weight, it also aims at the waist, abdomen, buttocks and thighs to help you achieve the effect of weight loss exercise. Just adjust the frequency, slope and pace of walking and choose a pair of good shoes that make you fall in love with walking.
Step 2 jog
Jogging once swept the world and was called "the king of aerobic exercise". Doing aerobic exercise can keep women in shape and health. From a physiological point of view, jogging in a slightly sweaty state will gradually change the energy supply of the body from "burning" sugar to "burning" fat. Therefore, jogging for about 5000 meters or 20 minutes with slight sweat will consume a lot of body fat, thus achieving the purpose of slimming and maintaining the ideal weight.
Step 3 swim
Swimming is one of the sports that men, women and children like, especially in this hot summer, swimming is a way that many women will choose to lose weight, and the effect can be reflected as quickly as possible, which plays a very important role in improving the cardiovascular system. However, don't eat immediately after swimming, take a break before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract, which will easily lead to gastrointestinal diseases after a long time.
Step 4 play volleyball
Playing volleyball is actually a sport mainly aimed at people's arms and abdomen. This kind of exercise can gradually reduce abdominal fat and make the body more flexible.
Step 5 ride a bike
According to professionals, cycling can burn 240 calories per hour. And this kind of aerobic exercise is also the most common way of exercise in our daily life. Although many people have used cars as a means of transportation now, many people choose bicycles as a means of transportation to lose weight. Because riding a bike can not only exercise the joints of the legs, but also make your soft meat firmer. And forming a good habit of riding a bike is very effective for losing weight.
6. Aerobic exercise
Insisting on doing aerobics not only helps to lose weight, but also achieves the effect of shaping. So you might as well keep doing aerobic exercise every year, so that you can burn calories and avoid the accumulation of fat.
Common misunderstandings of aerobic exercise
1, keep doing the same aerobic.
This is the most common mistake made by ordinary people. I like running, and I only run once every exercise. If you like swimming, you are too lazy to try other sports. We are not professional athletes, so we don't need to concentrate on the same sport. If the goal is to lose fat, it is better to do more exercise. There are too many kinds of aerobic exercise, each of which has its own unique charm and fun. If you find running boring, you can do aerobics and play ball games to enrich your training.
Step 2 exercise on an empty stomach
When the body is engaged in high-intensity exercise, it will consume blood sugar. Because the blood sugar in the body is too low on an empty stomach, fat will be converted into glucose as fuel more quickly. According to research, fasting exercise can really consume 20% more fat. On the other hand, muscle loss is more likely when blood sugar is too low, and fasting exercise is not recommended.
If you do exercise, you won't control your diet.
Working hard for an hour doesn't mean you can eat whatever you want. During exercise, liver sugar in muscles is consumed in large quantities, and liver sugar is also used to maintain blood sugar balance. Therefore, it is very important to supplement a balanced diet after exercise. Within one hour after exercise, the increased calories will not be stored as fat, but used to repair tissues, which can be said to be the prime time for eating. You need to supplement carbohydrates and protein after exercise. Carbohydrate can restore the liver sugar that maintains physical strength, and protein can repair muscle tissue.
4. Do aerobic weight
Heavy-load aerobic exercise will not only fail to achieve results, but also reduce exercise efficiency. Imagine some people running with sandbags tied to their feet. At the same time, if there is no load, they can run faster and farther, and their exercise intensity can be improved a lot.
Moreover, these weights are not worth doing because of weak muscle consumption and low calories, so don't imagine that weight training and aerobic exercise can be carried out at the same time, and the efficiency of doing them separately will be greatly improved!
Benefits of aerobic exercise
1. Make your blood "rich", increase red blood cells, white blood cells and hemoglobin in your blood, and improve your nutritional level and metabolic ability.
2. Make your blood vessels tough, increase the capillary network in your muscles, and make your muscles plump and tight.
3. Increasing vital capacity has a good effect on the respiratory system. It can improve the breathing depth, increase the gas exchange volume of each breath, meet the needs of gas exchange during strenuous exercise, and improve the physical function level. Practice has found that increasing lung vitality can prolong life.
4. Make the heart muscle strong, increase the volume of the heart cavity, and enhance the elasticity of blood vessels, thus improving the contractility and vasodilation of the heart, making the heart beat strongly, and inhaling more blood every time the heart beats, so as to increase the blood volume delivered by the heart to the whole body.
5. Effectively improve the heart rate. Insisting on proper aerobic exercise, such as aerobic exercise, can moderately reduce the heart rate, so that the heart will get more rest. With the improvement of the working ability and reserve ability of the heart, people can bear a greater burden. People who have seen it will also see: