1, what kind of exercise can lose weight?
Speaking of exercise to lose weight, especially to eliminate fat in the waist and abdomen, people first think of doing sit-ups. Although doing sit-ups on the ground in the morning and evening, after a period of time, most people will not find a significant change in waist circumference except strengthening the muscles under fat.
Why can't sit-ups eliminate abdominal fat? The reason is that the energy supply of the human body is a very integrated whole system, and it is impossible for any muscle in any part to "take local materials"? Energy is obtained from the recent accumulation of fat, and glycogen stored in blood, liver and even whole body fat must be transported through blood. The premise of using fat energy is to exercise for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, the glycogen in the blood and liver is consumed, and the fat can be used.
What exercise helps to lose weight? Understand the above truth, we will know what is the most effective exercise to lose weight-low-intensity, long-term aerobic metabolic endurance events, such as brisk walking, jogging, swimming, climbing stairs, cycling, skating, skipping rope, aerobics and other sports, which are repetitive and can last for more than 20 minutes, and keep the heart rate at a certain level. This kind of exercise is called aerobic exercise.
The main purpose of aerobic exercise is to keep your heart beating faster, that is, to raise your heart rate and exercise your heart. This is why aerobic exercise is also called cardiovascular exercise in the United States. In addition, aerobic exercise is also one of the important means to consume energy and excess fat in the body.
The word aerobic exercise was first invented by American sports physiologist Dr. kennithcooper. When you exercise, you need more oxygen. Your lungs inhale more oxygen, and then oxygen is delivered to all parts of your body, especially the muscles that are moving. Regular aerobic exercise can enhance your body's ability to use oxygen. The better the body, the higher the aerobic exercise ability, the longer the exercise time and the greater the intensity. In other words, people who often do aerobic exercise have healthier hearts and better physical and mental qualities.
How many times does aerobic exercise need a week?
Regarding the frequency of fitness, the American Sports Medicine Association recommends that normal people exercise 2-5 times a week. If you haven't used to exercise before, start small, twice a week, and then gradually increase to three or four times. Beginners often make the mistake of exercising once a day because they are enthusiastic and want to achieve results as soon as possible, and the intensity of each exercise is also great. Doing so often leads to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time. And then it will stop. In fact, we should realize that fitness is a long-term habit. If you want to have a strong body, you should stick to fitness all your life. It takes months or even years to reach the best shape and health. Step by step is the best solution.
Ideal speed of aerobic fitness
The average person jogging for one minute consumes about 15 kcal (the greater the weight, the more he consumes), while the fat of one kilogram is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week.
Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.
Warm-up and Relaxation of Aerobic Fitness
Before and after every aerobic training, there should be two stages: warm-up and relaxation: these two stages can make your fitness safer and more effective.
1. Warm-up (that is, warm-up activities)
Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.
In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. In addition, the exercise after warm-up will make you feel better and last longer. In other words, if you exercise without warming up, you will get tired more easily.
relax
Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and blood volume is increased, 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.
2, women's fitness precautions
1. Wear a bra when exercising, and the one with strong support is better.
2. menstrual exercise, the amount of exercise should not be too large.
3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
56 Health Network Bian Xiao reminds: After the fitness exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toes inflamed. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry. Don't burst the blisters on your feet.
3. Effective ways to lose weight
1. Eat slowly.
I like to wolf down while eating, watch TV or read books, and it is easy to eat more.
So, concentrate on eating! Wouldn't it be better to thoroughly taste the food and enjoy being thin and leisurely at mealtimes?
2. Don't be fooled by low fat.
Low-calorie foods advertised as low-calorie sausages, low-fat milk, diet coke, etc. are still considerable after consuming more calories. Don't think that low-calorie and low-fat foods won't get fat!
Keep running
In order to keep fit, you must exercise regularly. For example, Patrick Dempsey, a movie star, built a perfect waist by riding a bike frequently.
To keep your body shape, you should exercise every other day, which will not only hone your body, but also give your body enough time to supplement glucose and repair the damaged joints during exercise.
4. Classification fitness
Many celebrities like the same pattern: walking or jogging in the morning and lifting weights at night. If you classify sports, you won't be overtrained.
But pay attention to keep up with your diet and take vitamin D to give your body enough nutrition.
Take a walk after supper
For the sake of health and good figure, don't sit down or stand up immediately after a meal, take a short rest 10 minutes, and then simply exercise, even if it's just standing for a while. If you like, you'd better walk for 15 minutes, which can promote food digestion and eliminate the feeling of bloating after eating.
Keep a good posture
Most potbellies are developed under bad living habits. For example, sitting posture will directly affect the growth of abdominal fat, which can be the number one killer of abdominal obesity. In addition, bad posture such as chest hunchback can also lead to fat accumulation in the waist and abdomen. Bian Xiao suggested that when sitting, you can put a cushion on your back, so that the cushion will form several support points on your back and keep your back straight today. Regular use of this adjustable cushion can avoid fat accumulation in your waist and abdomen.
7. Drink plenty of water
A new study in Germany found that when you drink about 2 cups in a specific time, your metabolic rate will increase rapidly by about 30%.
According to this study, they estimate that if you increase the intake of 1.5 liters of water every day, a person can consume 17400 calories every year, which is equivalent to losing 5 pounds. So slimming water is indispensable.
8. Eat only 80% full
It is always difficult for us to resist the temptation of food. We are full, but we still can't bear to give up. Housewives, in particular, still think it will be wasted if they don't eat, so there will always be an intermission and try to clean up the remaining food. But have you ever thought about how much time and energy you have to spend to lose weight in order to lose weight? Therefore, eating is enough, and eating seven or eight points per meal is enough.
Because everyone's physique is different, it also determines that everyone's body is different. Of course, there are also acquired factors. Having a perfect figure is every woman's pursuit, but some people are not fat, but they have a little belly or butterfly sleeve, so some people want to lose weight, some people want to lose weight in their arms, and some people want to lose weight in their thighs. Therefore, there are often some partial weight loss methods on the Internet, such as sit-ups to reduce abdominal fat; Massage to lose back fat; Use a vibrator to lose hip fat and so on. Some think it's reliable, and of course some think it's outrageous. At present, the most outrageous statement I have ever seen is that eating apples can reduce abdominal fat and eating tomatoes can reduce hip fat.
In fact, it is almost impossible for partial weight loss (only losing this part without losing other parts of fat) unless it is liposuction to lose weight (directly sucking off or cutting off local fat through surgery).
This is because any exercise is driven and dominated by muscles, which use fatty acids as energy, so they can lose fat. However, the fatty acids used by muscles come from blood, rather than directly taking fatty acids from around muscles (besides, there is usually little fat around muscles).
Fatty acids in the blood are provided by the body (possibly abdominal, thigh and visceral fat). "Fixed-point partial weight loss" is unrealistic.
An example can illustrate this point. One arm of a tennis player is obviously more muscular than the other, but the muscular arm (that is, the arm that often swings) has a lot of fat layers, which is almost the same as the other arm. It can be seen that local exercise can not consume local fat.
Of course, when exercising to lose weight, whether it is whole-body exercise such as running or local exercise such as sit-ups, as long as the energy consumption is large enough to exceed the energy consumed by food, it will lead to body fat loss (weight loss).
In the process of reducing fat, just as different people have different fat accumulation parts, the parts of reducing fat may also be different.
For example, some people's abdominal fat loss is more obvious than other parts; Some people lose more fat on their buttocks than other parts; Some people lose more fat on the face than other parts, and so on.
If local exercise is carried out to lose weight (such as sit-ups) at this time, and the exercise part happens to be the part with obvious fat loss (such as abdomen), partial weight loss's "effect" will appear, which makes people mistakenly think that local exercise leads to partial weight loss (sit-ups reduce abdominal fat).
In fact, switching to other sports (such as running) can also reduce this part of fat.
Partial weight loss is impossible unless surgery directly sucks or removes fat. Even if sometimes, local exercise reduces the fat in a certain part, it is also the result of body fat reduction (but mainly in this part, because the fat in this part is "active", but this activity has nothing to do with the form of exercise).