How to exercise to lose weight? Everyone in life wants to have a slim and healthy figure, because a fat figure will not only make personal image worse, but also wear clothes that are not particularly good-looking. Exercise is a very effective way to lose weight. Let's share how to exercise to lose weight.
How to exercise to lose weight 1 There are many ways to exercise. Can everyone choose according to their physical condition and hobbies? There are no special rules. The same is true of the method of losing weight.
Aerobic exercise includes jogging, walking (walking and brisk walking), swimming, cycling, running in situ, ball games, mountain climbing, aerobics, yoga and playing Tai Ji Chuan. It is best to finish each exercise continuously for more than 40 minutes every day, and you can stop halfway. The total calories consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. Usually, it is recommended to combine tea such as Juewu Decoction to help lose weight.
Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
Exercise to lose weight must be arranged on an empty stomach, because the energy consumed by exercise at this time is mainly provided by fat oxidation, so it is suitable to be carried out in the morning and afternoon, and exercise every day for at least 4 to 5 days a week to achieve a certain slimming effect.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction will make the sweat glands of obese people secrete disorder, which is not conducive to body temperature regulation, especially the concentration of urine and the discharge of metabolic residues, and will also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Some common aerobic exercises are very helpful for us to digest calories. We need to persist in completing these exercises in order to achieve the perfect slimming effect. Exercise to lose weight can't be done on an empty stomach, which is bad for our digestive system and physical condition. Also know how to replenish water in time to avoid excessive water.
How to exercise to lose weight 2 to form regular exercise time.
Whether you are used to exercising at that time of day or not, you should pay attention to forming a regular time habit for your exercise. You know, your biological clock plays an important role in your exercise to lose weight.
Combination of aerobic exercise and anaerobic exercise
No one said that aerobic exercise and anaerobic exercise cannot coexist. You know, when exercising, if you can make muscle strength stronger through anaerobic exercise first, it will help aerobic exercise to consume fat better, and aerobic exercise will also help prevent anaerobic exercise from growing too many muscles.
Warm up before exercise
Don't think that warm-up before exercise can only be used to prevent sports injuries. You know, warm-up exercise also helps to enhance the exercise effect. If you want to lose weight by combining aerobic exercise with anaerobic exercise, you can't lose any warm-up exercise!
Exercise time should be controlled well
We need to know the fact that just a few minutes of exercise is not very helpful to lose weight. Especially aerobic exercise, the intensity is not very great, and it takes about 20 minutes to burn fat. Therefore, it is best to continue aerobic exercise for more than half an hour at a time!
Stretch after exercise.
Whether you choose aerobic exercise or anaerobic exercise to lose weight, stretching after exercise is to help relax muscles, avoid the accumulation of muscle blocks and help restore the normal function of the heart and lungs. Therefore, warm-up and stretching after exercise can not be ignored.
How to exercise to lose weight 3 1 and do warm-up exercises
To lose weight by dancing, we must realize that this is an aerobic exercise, and the warm-up process is to prepare for activities, move joints and ligaments, and stretch limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Use low-intensity warm-up exercise to get you into the state and your blood circulation will be faster. When your body temperature rises and your heart rate increases, your body starts to sweat slowly, and then gradually strengthen the intensity of exercise.
Preparation before exercise is very important, and it is best to warm up carefully before dancing.
2. Have a hot drink before exercise.
It can effectively promote metabolism and warm up the body in advance. Water can help speed up metabolism and give full play to the best effect in the shortest exercise time.
In this way, water can help expel toxins from the body and consume fat. Not only that, but also the skin will get better. Dance is an aerobic exercise, which can help us to do it effectively, but doing aerobic exercise needs to follow certain rules to achieve the ideal effect.
Step 3 eat foods rich in amino acids
Because I just started dancing to lose weight, my body can't adapt quickly. When doing aerobic exercise, the fat is burning, and the muscles will be tense and sore. Before exercise, eating some foods rich in amino acids, such as seafood rice balls or mapo tofu, can better relieve muscle pain and stiffness.
Persistence is the key to getting good results in dance. Many beauty lovers are often eager to achieve success at the beginning of the movement. Too much exercise leads to muscle aches, so they can't insist on "fishing for three days and drying the net for two days" Therefore, we should pay attention to proper exercise and take in ingredients that can avoid muscle soreness and stiffness during dancing.
4, with massage
Dancing for aerobic exercise, over time, will easily lead to calf muscle strain, so when the exercise is over, you must cooperate with body massage, which will help relieve muscle tension caused by exercise and make your body more symmetrical. Leg massage is more important during massage. If this link is done well, it can help you shape a beautiful leg shape.
5. Keep the air circulating.
Because you need to breathe in a lot of air to burn the body fat when dancing, keeping the indoor air quality is to keep the quality of this sport. Therefore, when dancing, you might as well open the doors and windows and breathe fresh air while exercising, which can make you feel refreshed.
6. Relaxation after exercise is equally important.
During exercise, blood circulation accelerates and blood volume increases, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5 ~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.
Exercise should adhere to the principle of "slow-fast-slow", step by step, not in a hurry. Get up slowly at first, and then get into exercise. When it's almost done, close it slowly, not too fast, so that the body can adapt.
7. Don't overeat after the jump.
If you exercise on an empty stomach before meals, such as dancing to lose weight, it only takes about 2 hours, then most of the calories you consume come from fat. Therefore, if you want to lose weight through exercise, you should not only grasp the appropriate amount of exercise, but also grasp the time of exercise. Step by step is much more rewarding than one exposure to ten cold.