The best exercise to lose weight in winter is 1. Moderate intensity aerobic exercise.
Common ways include brisk walking, jogging, boating, mountain climbing and cycling. Generally speaking, the heart rate should reach 50%-60% of the maximum heart rate, and the exercise time should be 30-40 minutes. In the gym, it is advisable to sweat.
When the strength and body can adapt, increase the speed appropriately and consume more energy.
2. Strength training.
Mainly used to exercise the trunk and limbs of large muscle groups, you can use their own weight to do sit-ups, squats, push-ups and so on. You can also exercise with equipment, such as dumbbells or tensioners. In order to burn fat, the muscle load during strength training should be 60% of the maximum muscle strength. 80%, repeated exercise 20? 30 times, and then increase your exercise every two or three weeks.
3. Ball games.
As an auxiliary way of exercise, ball games can exercise muscles, enhance physical fitness, and more importantly, they can continue to exercise, consume energy and lose weight. For everyone who wants to lose weight through exercise, the most painful thing is that they can't insist on single running and strength training for a long time. However, changeable and interesting group events such as ball games will prolong the exercise time. Common ball games include badminton, table tennis, tennis, volleyball, basketball and ballroom dancing. Doing this exercise once or twice a week can enhance self-confidence and keep your body from being stiff.
The most popular way to lose weight: yoga.
Main population: small belly caused by frequent sedentary.
Bikram yoga is the most popular exercise to lose weight. It is more popular than jogging and swimming, and also belongs to aerobic exercise. Yoga can stimulate unused muscles, make the body fully exercised, and achieve unexpected slimming effect. For example, seemingly simple arm lifting can actually lengthen the muscles on both sides of the body, promote blood circulation, and increase the fat burning rate by 20%.
Bikram Yoga is conducted indoors at 40℃. Sweating can eliminate toxins from the body and take away fat at the same time. British sports medicine experts say that the good effect of Bikram yoga is mainly attributed to breathing. When inhaling, the diaphragm will sink, which can massage abdominal organs, and when exhaling, the diaphragm will move up, which can massage chest organs, thus strengthening the whole visceral system, enhancing the basal metabolic rate, and exercising abdominal muscles between breathing and inhaling.
Slimming and Weight Loss Exercise II: Spinning Bike
Main population: Yes? Bucket waist? Or people with thick legs
The exercise effect of spinning bike is 1.6 times that of jogging. Although spinning bikes have handlebars, seats and smooth wheels like self-riding, the difference is that the body is fixed on the ground, and the fixed chassis can make you concentrate on one point when pedaling, which can produce strong back pressure, so you consume a lot of heat unconsciously.
The biggest advantage of spinning is that you can lose weight anywhere you want. If you want to lose weight, bend your arms at right angles, hold the handlebars tightly and tighten your arm muscles, which can exercise your slender arms. If you want to thin your calves, you can also imitate the action of going up the mountain and drive your calves with your thighs, so that you can consume the fat of your calves without building large muscles.
Eight kinds of exercises can help you shape quickly 1 and lose weight by swimming.
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 an aerobic exercise, which 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 drinking in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in half an hour, and this metabolic rate can be maintained for a while after you leave the water, so swimming is an ideal way to lose weight. 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, and the body becomes more symmetrical.
2, jogging 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. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
3, variable speed running to lose weight
This fast and slow running way is simple and casual, and there is no need to follow established rules. It combines running and jogging, and consumes sugar and fat. According to research, variable speed running is the most suitable exercise for losing weight.
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. In view of the unique health care function of skipping rope for women, fitness experts specially designed one for female bodybuilders? Step by step plan for skipping rope? . You can jump in the same place at first 1 minute, jump for 3 minutes after 3 days, jump for1minute after 3 months, and perform it every day after half a year? Jumping in series? .
Step 5 climb stairs to lose weight
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
Washing clothes, buying food, cooking and sweeping the floor? These little chores are simple to say, but they are actually very tiring to do, but they have to be done, but when doing these little tricks, don't ignore their influence on the body muscles.
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