Walk a long way. Long-distance walking is appropriate, twice a day, each time 1 hour. Walk fast, so that free fatty acids in the blood can be fully burned, and fat cells are shrinking, thus losing weight.
2, the hottest weight loss exercise-strength training
Although when it comes to strength training, people often think of rich pectoralis major, bronzed skin, ancient Greek warriors or Schwarzenegger, but in essence, it is the basis of human running and jump shot, and it is a necessary condition for us to complete our daily life, entertainment and work tasks.
Many people think that strength training is not helpful to lose weight, but they think that strength training needs to increase weight to achieve it. But in fact, the goal of strength training should be to lift as much weight as possible with as little weight and muscles as possible. Moreover, through strength training, loose fat can be strengthened to achieve the effect of body shaping.
Strength training is actually quite fun. You don't need to know too many strength terms, you just need to participate in a strength training program at least once a week. According to one's own conditions, a training goal is set, and the muscles of neck, shoulders, chest, waist, buttocks, legs, knees, ankles and arms are trained circularly in groups, times and weights.
3, the most effective exercise to lose weight-swimming
Swimming is one of the sports that men, women and children like. The price is real, but the effect can be reflected most quickly, which plays a very important role in improving the cardiovascular system. Don't eat immediately after swimming, but take a break before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and easily cause gastrointestinal diseases for a long time. And eating a lot at once is not in line with the original intention of losing weight and shaping, so don't open your abdomen immediately after swimming!
4, the coolest weight loss exercise-kicking boxing
I believe many fashionable women are no strangers to kicking boxing. In today's fitness center, kicking boxing has become women's favorite sport. With the help of boxing, jumping and muscle contraction, loose meat can become tight, eliminate excess fat and reduce stress.
5, the most affordable weight loss exercise-skipping.
Skipping rope is considered to be the most economical and effective exercise, and it is not limited by the venue. What exercise to do after meals to lose weight is aerobic exercise, which can consume 400 calories every half hour. If women eat too much one day, they can easily lose weight by counting the calories burned.
6, the most elegant weight loss exercise-yoga
I believe I don't need to say more about the popularity of yoga. The biggest role of yoga is to shape a beautiful figure, but this sport should be kept in mind. The ultimate goal of yoga practice is to balance the body (body) and mind (thinking, emotion, etc.). ) and spirit (instinct to perceive things), so practitioners not only get physical health, but also get psychological health and instinctive development.
As far as fitness is concerned, the role of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on. Therefore, it is incomplete to regard yoga as a weight loss exercise, and weight loss is only one of the purposes of practicing yoga.
7. The most energetic exercise to lose weight-cycling.
Nowadays, the society is advocating environmental protection, so cycling should be a good means of transportation to work. Of course, not every city has suitable roads for cycling to work every day, but this sport is also a very good exercise and very useful for reducing legs.
8, the most leisure exercise to lose weight-jogging
Jogging once swept the world and was called "the king of aerobic exercise". Women really need to do aerobic exercise to keep fit and healthy. It is very effective for qualified women to start whenever they want. They can run less at first, or every other day. Long-term persistence and a balanced diet will make you have a perfect body in the coming summer.
9. Badminton, the most energy-consuming sport to lose weight.
Badminton is very physical, and it can consume a lot of calories after a game, so it is very helpful to lose weight and shape, but remember not to eat a lot after exercise.
10, aerobic exercise to lose weight The most beautiful exercise to lose weight-dancing
Whenever visiting a star's weight loss method, a large number of stars answer dancing. Women who dance for a long time are well-proportioned and beautiful, so how can you not choose this sport if you love beauty?
Most suitable for women 10 all kinds of aerobic exercise 2 1, cycling
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Step 2 jog or take a walk
Jogging or jogging is a good aerobic exercise, and it is also a simple and easy way to exercise. Both exercises are good for the heart and blood circulation. Walking or jogging for more than half an hour every day can play a role in losing weight. But if you want to enhance the exercise effect, you can combine walking with walking.
Step 3 Volleyball
Volleyball is very effective in exercising arm muscles and abdominal muscles. Playing volleyball requires frequent bouncing and hitting the ball by hand, so it can also improve the flexibility of the body.
Step 4 swim
Swimming is a good way to lose weight by whole body exercise, which is very effective in improving cardiopulmonary function. But many people are not good at swimming, so they can take a quick walk in the swimming pool instead, which is very effective in improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
5. Jump firecrackers
Warm up by jumping firecrackers, so that the heart rate reaches a certain level, preparing for more intense exercise. Doing firecrackers jumping (a jumping exercise) for 5 minutes after doing full-body stretching can adjust and coordinate the body. Jumping firecrackers can make the shoulders, back, thighs and calves move, so it can not only improve physical strength and endurance, but also stovepipe.
Step 6 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope as the main content of aerobic fat reduction before the game, which can also exercise the coordination and sensitivity of the whole body.
7. Floor exercise
Push-ups and sit-ups will never go out of fashion, and they can be played anywhere, whether at home, in front of the TV or on the road. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles. Yoshida of Japan holds the Guinness World Record, and he can do 10507 push-ups continuously. But you don't have to do many push-ups every time. It is a good exercise plan to do 3-4 push-ups and 25-50 push-ups at a time.
10 The most suitable aerobic exercise category for women 3. Effective aerobic exercise methods
Sports program 1. skate
There are many large and small roller skating rinks, and there are real roller skating rinks. Have you ever been there? You can go roller skating in summer, and winter is a good time to skate real ice. Skating is very helpful to the exercise of coordination ability.
Suitable for the crowd: there is no age limit, but I suggest you learn as soon as possible now, if you can't learn at present.
Sports equipment: sportswear (if you are a novice, don't wear skirts), roller skates.
Exercise effect: it helps to exercise the coordination ability of the body. Physically, it can make your leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.
Fat burning value: 420 calories/hour.
Exercise evaluation: Take action for such a simple exercise.
Exercise Plan 2: Bicycle
Cycling is our most common means of transportation, and it is also a very effective exercise to lose weight. When we lose weight by cycling, we don't take up time in our daily life. We can easily achieve the effect of slimming by changing the means of transportation, and cycling is suitable for people of all ages!
Suitable for the crowd: anyone, whether you are an ordinary person or an athlete, regardless of your age.
Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do.
Sports expenses: You don't need any extra expenses except the normal maintenance of your bike.
Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system.
Fat burning value: 240 calories/hour.
Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports.
Second, the correct posture of jogging
1, foot landing mode
Some people think that you should land with your forefoot when running, while others think you should land with your feet. We suggest touching the ground with the middle part first.
Research shows that an excellent long-distance runner usually lands between his feet. The jogger lands on his feet and the runner lands in front of the jogger.
We think that only sprinters and middle-distance runners are suitable for forefoot landing. There may be some exceptions, but landing in the middle of the foot is a good way for middle and junior runners.
This can reduce the vibration, relieve the pressure of calf muscles and tendons, and prepare for the next step.
2. Hip and head posture
It's hard to imagine: when your feet hit the ground, where is your hip? It is suggested that the feet should be at the end of the center of gravity when landing, that is, the head, hips and feet are in a line at three o'clock.
Keep your head straight ahead. You need to be very careful when turning your head, usually from the neck up to avoid twisting your body and instability when traveling.
3. Arm posture
When running, your arm movements help you move forward, and at the same time, your arm movements also help to minimize trunk rotation. Keep your elbows bent about 90 degrees.
Relax your arms as much as possible during running, while keeping your legs synchronized.
Swing your arms up or down while running. Swing your hand up to the height of the sternum and down to the position of the belt. Keep this range of motion, neither too high nor too low.
4. Knee posture
Don't lift your knees too high in long-distance running. Only sprinters or we need to raise our knees when going uphill.
Exercise time
Jogging time depends on the jogger's training level. For beginners or people who have stopped exercising for a long time, it is best not to exceed 10 to 15 minutes at the beginning of each exercise, and there can be a slow walking process in the middle.
Third, the misunderstanding of indoor aerobic exercise
1. Aerobic exercise is better than strength training in controlling body fat.
fact
Aerobic exercise combined with strength training is the best way to control body fat at an ideal level. Many people mistakenly believe that simple aerobic exercise is the most effective way to control and reduce body fat for the following two reasons.
Aerobic exercise consumes fat first, while strength training consumes sugar stored in the body.
② Within the set heart rate range, aerobic exercise for half an hour consumes more body calories than strength training at the same time.
Here's the thing.
Aerobic exercise can achieve the goal of burning calories, but it can't improve the metabolic rate for a long time. Although strength exercise can't increase the heart rate for a long time, it increases the total muscle mass, thus increasing the metabolic rate and making people consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.
2. The more aerobic exercise, the better.
fact
A good deed may turn into a bad thing, leading to the opposite result. The same is true of aerobic exercise. Although it is an effective way to consume fat, long-term aerobic exercise consumes not only fat, but also muscle.
It is found that two hours of moderate aerobic exercise can consume 90% leucine, which is a very important amino acid for muscle growth. Under normal circumstances, normal leucine levels can prevent muscle decomposition caused by excessive exercise.
3. Low-intensity aerobic exercise consumes more fat
fact
Incorrect, the principle of reducing fat is that your body consumes more calories than it absorbs every day, and high-intensity exercise can consume more excess calories than low-intensity training.
Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources.
In other words, the harder you practice, the more calories you burn. But for beginners, it is necessary to follow the principle of gradual progress and gradually increase the amount of exercise, so as to effectively improve the cardiopulmonary function and possibly adapt to greater exercise intensity.
4. Do aerobic exercise first, and then do strength exercises to become slim.
fact
In order to consume more calories, aerobic activity needs a certain intensity, and the ideal way is to reach more than 70% of the maximum heart rate. The purpose of strength exercise is to increase muscles, and it is better to repeat 6 ~ 12 times in each group with correct posture under ideal weight.
The wisest thing to do is to do strength exercises after a short warm-up and then do aerobic activities. If you put aerobic exercise in the first place, because it can reduce glycogen reserves and devour your strength, then your weight may not decrease, but will increase.
On the contrary, if you do strength exercises first, you will soon reach the required state and get ready for aerobic exercise.
4. What exactly is aerobic exercise?
1, aerobic exercise means that during exercise, the human body mainly metabolizes oxygen, reflecting that the human body exercises physically under the condition of sufficient oxygen supply, and generates energy from the metabolism of sugar, fat and amino acids to supply the body's needs.
2. It is characterized by low intensity, fast pace and long duration. The main purpose of aerobic exercise is to raise your heart rate and exercise your heart, which is why aerobic exercise is also called cardiovascular exercise.
Aerobic exercise, that is, exercise requires a lot of oxygen, and the energy consumed by the body is mainly fat and carbohydrates. For some friends who lose weight, they will choose aerobic exercise, which can prevent osteoporosis and regulate mental and psychological state.
3. Whether the exercise you do belongs to aerobic exercise can be judged by heart rate. Usually, the heart rate of aerobic exercise is about 130 times per minute, which is what we call "golden heart rate".
If the heart rate reaches 150 beats per minute, the exercise at this time begins to be a mixed metabolism of aerobic and anaerobic. If the heart rate reaches 160 beats per minute, or even exceeds 180 beats, the exercise is anaerobic at this time. In this way, we can clearly know that aerobic exercise lasts more than 30 minutes and the heart rate is controlled below 140 times per minute, which has a good effect on fat consumption and weight loss. During aerobic exercise, the body should sweat slightly, not sweat.
4. Common aerobic exercises include jogging, brisk walking, cycling, going up and down stairs, climbing mountains, playing badminton, skipping rope and swimming, ballroom dancing and rhythmic gymnastics. Generally speaking, it is better to insist on aerobic exercise 3~5 times a week.