Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.

First, avoid strenuous exercise.

Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.

Second, insist on aerobic exercise.

Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.

The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.

The best exercise time is 7-8 pm.

In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.

In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.

Weight loss exercise is generally divided into the following three categories:

⑴ Strength exercise: This kind of exercise is generally suitable for obese people who are younger, physically strong, have no cardiovascular and cerebrovascular diseases, and have normal lung, liver and kidney functions. The exercise content includes abdominal muscle exercises during sit-ups, such as sit-ups and bilateral straight leg lifts. The main purpose of exercise is to reduce abdominal fat; Exercise back muscles and gluteal muscles in prone position, such as upward movement of bilateral straight legs, in order to reduce fat on the back and buttocks; Dumbbell exercise, the purpose of exercise is to reduce chest and shoulder fat.

(2) Endurance sports: including brisk walking, jogging, cycling and swimming. People with poor physical strength or accompanied by cardiovascular and cerebrovascular diseases, diabetes or liver and kidney dysfunction are generally only suitable for walking at normal speed. Pay attention to their physical condition and do what they can during exercise.

⑶ Radio exercise, aerobics or ball games: It can exercise all the muscles, and is suitable for all ages. Ball games combine the characteristics of endurance, speed and strength, and have great exercise value. Common events include football, basketball, volleyball, table tennis, badminton, bowling, kicking shuttlecock and so on. Among them, football and basketball have a large amount of exercise, and it is best for older people not to participate in long-term and antagonistic football or basketball games.

For many people, the ultimate goal of exercise is to have a healthy and beautiful body and a happy mood. The following exercises are quite simple to operate, the process is quite interesting, and the effect is not general.

crawl

Since people walk upright, the spine bears more than 60% of the whole body weight, so it is the weak link of the body; Crawling can disperse the body weight to the limbs, reduce the load on the spine, and play a role in preventing and treating spinal diseases.

go backward

Regular retrogressive exercise can make the waist muscles keep rhythmic tension and relaxation, improve the blood circulation of the waist, slim the waist and reduce fat; At the same time, you can also exercise the muscles at the back of Achilles tendon, calf and knee, and you can also exercise the cerebellum to increase the flexibility and coordination of your body.

Go barefoot

Walking barefoot can release the static electricity of the body first, and can also help you massage the soles of your feet. You know, the soles of the feet are called the second heart of the human body, and often stimulate the soles of the feet, which can make the blood circulation of the feet smooth and make the body slimmer and healthier.

stand upside down

Standing for a long time can easily lead to visceral ptosis, insufficient blood supply to the brain, varicose veins and other diseases, and handstand can achieve the role of prevention and relief. In addition, it can also change the state of physical tension and fatigue, promote hormone secretion, and make you youthful and more beautiful.

Yu zhongxing

Rain can produce a lot of negative oxygen ions and air vitamins. Walking in the rain can make you relaxed and happy, help regulate your nerves and eliminate depression.

Skipping rope is an extremely cheap diet.

You can also watch TV, listen to music and chat when skipping rope. Some people like to buy fitness equipment, but there is no place to collect it and it is not convenient to carry it. When traveling or going out, the exercise plan often stops. Skipping rope has no such trouble, and you can put it in your suitcase at any time, whether you are going to work or traveling.

And what makes dieters happy most is. The calories consumed by skipping rope are amazing. For a person who weighs 55 kilograms. Jumping rope for ten minutes can consume about 90 kilocalories, which is much higher than playing basketball (76 kilocalories) and running (74 kilocalories). In addition, skipping rope can also strengthen the cardiopulmonary function, strengthen the muscle strength of shoulders, back, hands and feet, and improve the figure curve. Skipping rope is very important to give full play to its advantages. When skipping rope. Your feet should not be too high from the ground, as long as the rope can pass through, about 25 cm from the ground. When your feet touch the ground, your knees must bend slightly and gently touch the first half of the sole. Will not cause sports injuries to ankles and calves. ?