What exercise can you do to lose weight? Summer is coming, are you ready to lose weight? Share a weight loss exercise with you. Let's have a look.

With a pinch of fingers, besides "how to lose weight quickly", the question that dieters are most concerned about is "Why haven't you lost weight after exercising for so long?" Really don't be too wronged. Touch your head.

Give a chestnut: Why do you keep running 5 kilometers every day, but you still can't lose weight?

In fact, the human body is a machine with amazing adaptability. The human body will adapt to new sports, especially aerobic sports, within six weeks. If you run like this for a year, your body may have adapted for ten months.

Of course, this does not mean that aerobic exercise, such as running and aerobics, can't lose weight. It's just that if you just do the same intensity of aerobic exercise every day (most of the time is not long) …

With the same amount of exercise, your fat burning efficiency has decreased.

This is why we suggest that people who use the same exercise pattern for a long time can try to change some exercise patterns regularly. People who have been doing uniform aerobic exercise (such as jogging) can try to add some strength training.

I don't know if you have noticed that compared with before, we can only lose weight by running, doing aerobics and swimming, but now we have more choices in sports, such as self-weight training, dumb gymnastics and HIIT.

So some people will always wonder, what is the difference between aerobic exercise and strength training?

By definition,

Aerobic and anaerobic exercise are essentially distinguished according to the proportion of human energy supply system. Well, it's complicated to say this. Say something simple. You can understand it this way:

Aerobic exercise: low intensity, rhythm, long duration and full participation, such as jogging, swimming and cycling.

Anaerobic exercise: high load intensity, strong immediacy, like strength training, weight lifting, sprint and so on in the gym.

Judging from the effect.

One of the main problems of reducing fat in aerobic training is that there is a considerable proportion of weight loss, that is, muscle weight loss, and the goal that most people hope to achieve in fitness is to maintain and grow muscles while burning fat.

Although aerobic exercise and calorie-restricted diet are important components of any fat-reducing plan, strength training also plays a key role in burning body fat, promoting physical development and healthy lifestyle.

Strength training can promote the increase of body and musculoskeletal, reduce fat and enhance metabolism. Your body becomes an efficient machine that burns calories and fat.

Through strength training, every time you increase 1 kg of muscle, the calories you consume are equivalent to burning 3~5 kg of fat a year.

So is it necessary for girls to carry out strength training?

Many girls worry that strength training will turn them into King Kong Barbie, but in fact … they worry too much. Strength training can indeed enhance muscle strength, but this strength is not only reflected in the circumference.

From a physiological point of view, the content of androgen in women's body that promotes muscle growth is much lower than that in men, so women usually don't become burly because of strength training.

And girls often do strength training, so as not to lose weight and lose weight, without * * * lines.

To sum up, I recommend four moves to you today. First, spend 5 minutes every morning following this plan, and then you will have high calorie consumption all day, which will make you lose fat more efficiently.

Matters needing attention in exercise to lose weight

Drink enough water before and after exercise.

When our bodies get enough water supply, our muscles stretch more easily. It is important to drink water properly when doing slimming exercise.

? Warm-up exercise is very important.

When you do slimming exercises, you should do warm-up exercises first. In other words, start with gentleness and gradually increase the strength.

Focus on the moving part

When you do slimming exercise, you should focus on the exercise parts. Imagine that the moving part is stretching brightly, while trying to make the part receive the correct * * *. This will make the exercise more effective.

The more relaxed, the more effective.

If you want to improve the relaxation effect, you might as well put a glass of milk on the bed, do stretching exercises, and take advantage of the gap to drink a little, the effect will be better.

Easy start

When doing aerobics, don't hug hard, but do it slowly, so that the muscles don't feel pain. Don't overeat and cause muscle strain!

Pay attention to the rhythm of breathing

Before doing slimming exercise, you should inhale and exhale comfortably to relieve the tension of the surrounding muscles.

Don't change your posture.

When doing weight-loss exercises, you should follow the requirements, and don't increase your movements for good results, because it will damage the joint muscles.

Do it persistently every day.

Stick to it, because sticking to aerobics can not only relieve physical and mental tension, but also make your life full of vitality.

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