Running is a convenient way of daily physical exercise and an effective way of aerobic breathing. You will be very tired after running. Remember never to drink water immediately, and don't squat or lie down. You should do relaxation exercises to reduce fatigue. The best time is 9 am to 10 and 4 pm to 6 pm. The former has fresh air and the level of adrenocortical hormone in the body reaches the peak. According to the biological clock, the body's adaptability and physical mobilization are at their best from 4 o'clock to 6 o'clock.

2. Take a walk:

Walking has an auxiliary therapeutic effect on osteoporosis, cervical and lumbar spondylosis, obesity, hyperglycemia, hyperlipidemia, hypertension, coronary heart disease, arteriosclerosis, apoplexy sequelae, neurasthenia, depression, constipation, hypoimmunity and other diseases. Walking is the simplest, most economical, most effective, the best way for human beings to prevent and treat diseases and keep fit, and it is also the most widely known exercise mode.

3. Skipping rope:

Skipping rope is a very effective aerobic exercise. Besides the general benefits of sports, it has many unique advantages. Skipping rope consumes 400 calories every half hour. It is a kind of bodybuilding exercise, which is of great help to the heart and lung system and other organs, coordination, posture and weight loss. This is a sport for all ages.

4. Sit-ups:

Sit-ups are an important part of physical exercise, and their main function is to strengthen abdominal muscles. Sit-ups, if done correctly, can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. Sit-ups are an effective way to exercise abdominal muscles, and they are simple and unaffected by the environment, and they are one of the simple exercise methods for the public.

5. Climb the stairs:

In addition to climbing the stairs normally, you have to take three or four days a week to go up and down the stairs for half an hour at a time, which can consume about 800 calories. At the same time, you can also exercise the calf, thigh and hip muscles, which helps to eliminate the fat accumulated in the hip, tighten the hip muscles and lose the fat in the hip.

Precautions for exercise to lose weight:

1, the choice of exercise mode will vary from person to person.

2. Exercise to lose weight should be combined with diet control.

3. Exercise to lose weight should be persistent and step by step.

4. The intensity, duration and frequency of exercise should be within the safe range of the dieter's health and cardiopulmonary function.

Within range.

5. Warm up before exercise.

6. Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.

7. Don't drink plenty of water after exercise, because after water is absorbed by the stomach and enters the blood, it will increase blood circulation and put a burden on the heart.

References:

Exercise to lose weight Baidu encyclopedia