1, suitable exercise intensity

The intensity of exercise must suit you. Choose moderate and low intensity exercise, and don't choose some high intensity strenuous exercise. Exercise is too intense, in fact, most of it consumes sugar and water, which is easy to produce hunger and thirst, increase food intake and fail to lose weight. Therefore, we should choose some exercises with a heart rate less than 150 beats/sec. The greater the amount of exercise, the more obvious the effect.

2. Exercise time

Exercise time is about 30 minutes, and the longest time should not exceed 60 minutes. Exercise should not be carried out immediately after meals, nor should it be carried out on an empty stomach, which is not conducive to health and is not worth the loss.

Second, recommend some sports.

1, running

Running is the simplest exercise and everyone can do it. It is best to exercise outdoors because there is plenty of oxygen outside. Warm-up exercises should be done before running, and sports shoes and sportswear should be put on for about 30 minutes. It's best to find someone together, so it won't be too monotonous and can last for a long time.

Step 2 jump rope

Skipping rope is also a simple sport that everyone can play. All you need is a skipping rope and a clearing to start. You can lose weight in a short time, exercise is monotonous, and persistence is very important! Don't wear shoes with hard soles, and don't exercise on hard ground, which is easy to cause injuries.

Step 3 climb stairs every day

Maybe you don't have time to exercise, but you can make full use of some daily behaviors to lose weight, such as climbing stairs. When you can usually take the stairs, try to use the elevator as little as possible. When exercising, you can stand on tiptoe and take more stairs, which helps to strengthen the calf muscles. This is also a good way for many white-collar workers to lose weight.

Step 4 swim

Swimming is a whole-body exercise, which can improve heart and lung function and consume a lot of calories. Water has a good cosmetic effect on the skin, but it is a bit difficult to learn. In addition, it is best to swim in a safer place, such as the river, and it is best to be accompanied.

Step 5 ride a bike

Cycling at ordinary times is not only beneficial to environmental protection, but also can exercise. Cycling is good for leg exercise, and it is easy to learn and interesting, especially suitable for young people.

Of course, there are many sports, such as mountain climbing, cycling, yoga, dancing and billiards ... You can choose according to your own interests and conditions, and cultivate your hobbies and good living habits while losing weight!

The most correct way to lose weight is to reduce fat. Exercise has no effect, but it is the most scientific. Can burn a lot of fat without rebounding. Compared with dieting and drug weight loss, it is the healthiest way to lose weight. Maybe skipping rope alone can't lose weight immediately, but it can achieve the effect of reducing fat. Persistence and diet control will have unexpected gains, and you don't have to worry about sports sequelae such as thick legs and thick arms.