What kind of exercise can lose weight and when is it most effective? Fitness can promote the body's metabolism. Exercise is an important way for us to maintain our body function. Moderate exercise can be full of enthusiasm for life. Share which exercises can lose weight and when they are effective.

Which exercises can reduce weight and when is the most effective? 1 1. Swimming to lose weight.

Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. 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. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

Step 2 run to lose weight

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. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.

3. Fast running to lose weight

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. This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.

Step 4 jump rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope. 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.

Step 5 Eat Step by Step

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

6. Do housework to lose weight

Doing housework is a good exercise to lose weight. Often rolling up your sleeves and doing housework can burn more calories. Although doing housework is a trivial matter, many a mickle makes a mickle. As long as you persevere, you can achieve a good slimming effect.

7. Dance to lose weight

Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.

8. Yoga diet

Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.

What sports can you lose weight? When is the most effective? 2 1? When is the most effective?

The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Morning session: 3 hours after breakfast to afternoon session before lunch: 3 hours after lunch to evening session before dinner: 3 hours after dinner to bedtime.

2. What exercise is best for losing weight?

Lie on your back and put your legs up on your back. Keep your feet open, shoulder width apart. First, lift your right foot 10CM, hook your toes inward, pause for a second, and then gently put it down. Be careful not to lean your heels against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times. It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.

Lift your leg at the top left, raise your right foot as high as possible at the top left, pause in the air for a second, then put it down, and then change your left foot when you are finished. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times. Can tighten abdominal and leg muscles.

Lie on your back with your knees in your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times. It can effectively strengthen the strength of the chest and waist and shrink the waist.

3. How to arrange aerobic exercise and anaerobic exercise?

We suggest anaerobic exercise before aerobic exercise. Why do you say that? Because doing anaerobic exercise mostly depends on the energy stored in the body itself to provide energy to the body, such as rice eaten in the morning or at noon. Aerobic exercise is mostly powered by decomposing body fat, and a small part is powered by energy absorbed by the body itself.

Therefore, for exercise to lose weight, first do aerobic exercise to consume the body's own calories, and then do aerobic exercise, which can consume more body fat to energy. But if you want to lose weight through exercise, our suggestion is: "10 minute aerobic exercise to warm up, and then 30 minutes anaerobic exercise (strength exercise, muscle exercise, etc.). ), and finally at least 20 minutes of aerobic exercise. The longer the aerobic exercise time, the better the weight loss effect of exercise.