However, attention should be paid to medium and low intensity, and the duration should be controlled at 30 to 60 minutes. But at first, many friends can't last 30 minutes, so let's start with a quick walk, or a combination of walking and running, or 20 minutes. But no matter how low your intensity is, the amount of exercise you arrange must be completed every time.
Skipping rope. Group hops, such as 50 hops per group, 10 per hop and so on. Obese people with heavy weight, it is best not to start with skipping rope, because poor control of movements may have a great impact on knees, ankles and soles of feet, which is easy to get injured. climb the stairs
One is to really climb the stairs, just walk up and down the stairs of your own house, or you can group them, for example, when you go upstairs, you have a 5-floor group and rest for 2 minutes every 5 floors, but when you go downstairs, you go directly to the bottom floor. Another way is to buy a simple stair climbing machine or step surface, which can be practiced directly at home.
Ride a bike. Cycling outdoors is also a good aerobic exercise to lose weight. But in fact, once most people are tired of riding, they can't help but slide and rest, making it difficult to maintain their fat-reducing heart rate. If you ride in the city, frequent traffic lights will also cause objective rest. Therefore, it is not recommended for beginners to lose weight by cycling. Swimming. Swimming is also a good aerobic exercise to lose weight, but the problem is the same as that of a car. Once tired, it is easier to reduce the strength.
Aerobic exercise. Just follow the aerobics on the computer or TV, of course, choose the one that suits your physical condition. Generally, a fitness aerobics class lasts between 45 minutes and 60 minutes, and the amount of exercise is still relatively large. Yoga or Pilates. In the primary stage, you can follow the teaching practice on computer or TV, which can not only burn fat effectively, but also develop core strength.
Ball games. Mainly common table tennis, badminton, basketball, tennis and so on. After one game 1-2 hours, the amount of exercise is also very large. In fact, weight loss exercise is far more than the above, but these most common aerobic exercises can completely meet the weight loss needs of novices. But novices should not practice blindly and do everything. You can choose your favorite sport 1-2, do the main training and occasionally insert some other sports.
Weight loss mainly involves consumption and intake. Sports knowledge is related to consumption, and diet is related to intake. Therefore, we should control our diet while exercising, and don't let the exercise be in vain. Losing weight means reducing body fat rate, so pay more attention to the change of body fat rate.
Instead of just looking at whether you have lost weight all day. It is necessary to understand that there will be a platform period for weight loss, which will generally appear two or three months after insisting on exercise to lose weight. At this time, we should adjust the training plan to deal with it, instead of expecting a fitness plan that will remain unchanged for ten thousand years.