Exercise can regulate a person's body. Aerobic exercise to lose weight also needs persistence. If you exercise on a whim and give up when you lose interest, you can't lose weight completely. Even if you lose weight for a while, if you don't keep exercising, you will soon rebound. Therefore, MM must stick to it and gradually develop a good habit of exercise, so that it will not be a difficult task, but will be carried out as an interest.

Aerobic exercise refers to the exercise when the human body has sufficient oxygen supply. During exercise, the amount of oxygen inhaled and consumed by the human body is roughly the same, maintaining the relative balance of oxygen in the body. This kind of exercise is low in intensity and rhythmic, and will not cause too much loss to the human body. It can also improve the utilization rate of oxygen, so that all organs of the body can be fully supplemented with oxygen.

Common aerobic exercise, such as jogging, walking, playing ball, swimming, climbing, dancing, cycling, etc. , simple and easy to operate, suitable for most people, especially those who are sedentary and weak.

1, swimming

Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is an exercise with remarkable weight loss effect.

Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.

Exercise cycle: 3~4 times a week, 30~60 minutes each time.

Heat consumption: about 650 kcal/hour

Step 2 jog

Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.

Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 650 kcal/hour

Aerobic exercise has many advantages:

First, it can enhance blood flow and improve oxygen transport capacity;

Second, improve heart function, make myocardium strong, and reduce the possibility of coronary heart disease and arteriosclerosis;

Third, enhance lung function, deepen and accelerate breathing, thus improving vital capacity and oxygen exchange capacity;

Fourth, prevent the loss of calcium in bones and prevent osteoporosis;

Fifth, it is to promote fat catabolism and reduce excess fat in the body, so it is also the best way to lose weight;

Sixth, improve the mental state and make people relaxed and happy;

Seventh, it is to exercise people's perseverance and enhance their confidence in life;

Eight, it is to enhance gastrointestinal peristalsis, accelerate the digestion and absorption of nutrients and waste excretion;

Nine, it is to improve human immunity and resist the invasion of carcinogenic factors into the body.

Ensure sleep

It is best to take a bath before going to bed, or do aerobic exercise for 20 minutes, and your body temperature will drop before going to bed. Some people do not feel bad sleep subjectively after consuming a lot of coffee, chocolate and alcohol, but experiments have confirmed that their deep sleep is affected. Although alcohol can help sleep, it will release a natural stimulant during metabolic therapy, which will destroy sleep in the middle of the night. Noise. People are often exposed to some kind of noise, and they get used to this environment after a long time, but the time of deep sleep is also reduced, so we should try to avoid noise interference.

1, stick to a regular routine and don't stay up too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night.

2. Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed, and don't drink too much water, because going to the toilet at night will affect the quality of sleep; Don't eat spicy and greasy food at night, because these foods will also affect sleep.

3. Stay away from coffee and nicotine before going to bed. You are advised not to drink coffee eight hours before going to bed.

4. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night.

5. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep.

6. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm.

7. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep.

8. A comfortable bed. A comfortable bed provides you with a good sleeping space. Besides, you should make sure that the bed is spacious enough.

9. Take a bath before going to bed. Taking a hot bath before going to bed helps to relax your muscles and make you sleep better.

10, don't rely on sleeping pills. Always consult a doctor before taking sleeping pills. It is recommended that you take sleeping pills for no more than 4 weeks.

Slow down eating.

According to the survey, the average meal time in Britain is only 39 minutes per day. For many white-collar workers, a sandwich can solve the problem immediately at noon, with an average time of 12 minutes and a shortest time of 49 seconds. For breakfast, white-collar workers can "perform the whole process" at a faster speed. Generally, it takes an average of 7 minutes to choose a piece of toast, and the shortest can reach 20 seconds. Compared with breakfast, dinner may take longer, generally reaching 19 minutes.

Experts have made a statistic that white-collar workers only spend 39 minutes and 9 seconds eating every day. Although the time for eating has been so short, many people still adopt the strategy of "hungry" because of their busy work. According to statistics, the probability that women don't eat or have lunch on time is much greater than that of men. For 75% of adults, eating has become a functional routine task, and no one will spend energy to savor food and feel its charm. According to statistics, 45% people are still doing other things while eating, and they don't know if they are full.