Cycling is a simple and effective exercise to burn fat. Cycling burns a lot of body fat every hour on average, and it will burn 450 to 600 calories an hour, which is equivalent to running for an hour and a half! Cycling for an hour every day can reduce 1 kg (about 0.9 kg) in a week, and the effect is very obvious.

row

It is also a good choice to go boating with family or a few friends on weekends. Rowing posture can exercise people's arms and abdomen, which has a significant effect on reducing fat in arms and abdomen. The design of some fitness movements is also inspired by rowing posture. If you find it boring to stay at home in a fixed posture, you might as well really row.

stop

If you feel that running in summer is too hard, you can start the fast walking mode to lose weight. Compared with running fast, running fast is less harmful and the weight loss effect is better than jogging. When walking briskly, pay attention to the correct posture, try to straighten your back and swing your hands. Walking for more than 30 minutes every day has a good effect on stovepipe and waist.

dance

Dancing with light music will make the whole people feel better. Moreover, the dancing movements are rich, which can make the whole body move. In order to achieve the goal of losing weight by exercise, it is suggested that when choosing a dance, choose some lively or large-scale dances, such as belly dance and Latin dance. If there are no conditions, you can go to the square dance with your aunt after dinner.

yoga

Yoga is a good choice when you don't like outdoor sports in summer. Although the intensity of yoga exercise is low, yoga can make you faster. Forget some unhappy things and make your mood brighter. At the same time, you can also make yourself more confident to face life. However, it should be noted that when doing yoga, don't force yourself to do every movement in a standard way. Do your best.

If you feel that the intensity of yoga is too low, you can also challenge Pilates. But yoga and pilates are best practiced under the guidance of professional coaches, at least in the initial stage, because the movements are not standard, the exercise effect is greatly reduced, and even injuries may occur.

swim

Summer is the best time for swimming! Swimming to lose weight in summer is fun and efficient. The thermal conductivity of water is 26 times that of air, that is to say, at the same temperature, people consume more than 20 times as much heat in water as on land. And swimming is a whole-body exercise, which can exercise all parts of the body. As an aerobic exercise, it can also enhance people's cardiopulmonary function.

In addition, it is reasonable to swim between 1 and 1 half an hour every day. If you swim too long and exercise too much, your body will consume more fat and your appetite will increase accordingly. If you say that you should strictly control your diet in order to lose weight, then you will often have symptoms of hypoglycemia, dizziness and nausea.

Precautions for weight loss in summer exercise: avoid the noon in summer heat: summer exercise should avoid the noon in direct sunlight. High temperature will affect your physical exercise state and there will be a threat of heatstroke. You can choose morning, middle and evening according to your convenience.

Pay attention to hydration: don't have the stupid idea that drinking water after exercise will affect the weight loss effect. Sweating during exercise will lose water, so drink water to replenish water. The purpose of your exercise is not to lose water, but to lose fat. At the same time, pay attention to sip water many times during or after exercise, and don't rush in at once.

At the same time, we should also pay attention to supplementing sugar and electrolyte: therefore, the food after exercise should be mainly carbohydrate. Generally speaking, if the exercise time does not exceed 1 hour, then the diet can follow the usual standards. Judging from the time to start eating after exercise, if the intensity of exercise is relatively high, it is best to eat about 45 minutes or more after exercise. If the intensity of exercise is not great, you can eat about half an hour after exercise.

Don't exercise on the roadside at any time: it is a chronic suicide for you to exercise where the high temperature in summer is combined with automobile exhaust. Try to choose quiet parks, communities or special sports venues.

In addition to choosing sports, the intensity of exercise is also important to energy consumption and hunger after exercise. For example, people who want to lose weight may not achieve the expected effect with a large amount of exercise. Generally speaking, people who exercise moderately will not feel hungry. However, if the intensity of exercise is relatively high, people after exercise will easily feel hungry and eat more. Therefore, from the perspective of sustainable development and efficient weight loss, it is most appropriate to control the daily exercise in the last 60 minutes, and the longest is not more than 90 minutes. Give yourself two days off every week.