Many people usually like to help themselves lose weight through exercise, because exercise is relatively healthy and effective among many ways to lose weight, so many people will insist on exercising to lose weight, so how to lose weight through exercise is better? What are the precautions for exercise to lose weight? What is the specific method of losing weight by exercise?

1, Precautions for losing weight by exercise

1. Do warm-up exercises

To lose weight by dancing, we must realize that this is an aerobic exercise, and the warm-up process is to prepare for activities, move joints and ligaments, and stretch limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Use low-intensity warm-up exercise to get you into the state and your blood circulation will be faster. When your body temperature rises and your heart rate increases, your body starts to sweat slowly, and then gradually strengthen the intensity of exercise.

Preparation before exercise is very important, and it is best to warm up carefully before dancing.

2. Have a hot drink before exercise

It can effectively promote metabolism and warm up the body in advance. Water can help speed up metabolism and give full play to the best effect in the shortest exercise time.

In this way, water can help expel toxins from the body and consume fat. Not only can you lose weight, but your skin will also get better. Dancing is an aerobic exercise, which can effectively help us lose weight, but aerobic exercise needs to follow certain rules to achieve the ideal slimming effect.

Eat foods rich in amino acids

Because I just started dancing to lose weight, my body can't adapt quickly. When doing aerobic exercise, the fat is burning, and the muscles will be tense and sore. Before exercise, eating some foods rich in amino acids, such as seafood rice balls or mapo tofu, can better relieve muscle pain and stiffness.

Persistence is the key to achieve good slimming effect in dancing. Many beauty lovers are often eager to achieve success at the beginning of the movement. Too much exercise leads to muscle aches, so they can't insist on "fishing for three days and drying the net for two days" Therefore, we should pay attention to proper exercise and take in ingredients that can avoid muscle soreness and stiffness during dancing.

Cooperate with massage

Dancing for aerobic exercise, over time, will easily lead to calf muscle strain, so when the exercise is over, you must cooperate with body massage, which will help relieve muscle tension caused by exercise and make your body more symmetrical. Leg massage is more important during massage. If this link is done well, it can help you shape a beautiful leg shape.

5. Keep the air circulating

Because you need to breathe in a lot of air to burn the fat in your body when dancing, keeping the indoor air quality is to keep the quality of this sport, so when dancing, you might as well open the doors and windows and breathe fresh air while exercising, which will keep you refreshed.

6. Relaxation after exercise is equally important.

During exercise, blood circulation accelerates and blood volume increases, 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.

Exercise should adhere to the principle of "slow-fast-slow", step by step, not in a hurry. Get up slowly at first, and then get into exercise. When it's almost done, close it slowly, not too fast, so that the body can adapt.

7. Don't overeat after the jump.

If you exercise on an empty stomach before meals, such as dancing to lose weight, it only takes about 2 hours, then most of the calories you consume come from fat. Therefore, if you want to lose weight through exercise, you should not only grasp the appropriate amount of exercise, but also grasp the time of exercise. Step by step is much more rewarding than one exposure to ten cold.

Biaoti]2。 The best time to lose weight by running

(1) morning run

Advantages: Make the whole day full of energy.

Disadvantages: increasing the burden of cardiovascular and cerebrovascular diseases and worrying air quality;

Suggestion: Don't exercise too early outdoors, and don't eat breakfast before running in the morning.

Many people think that getting up in the morning helps to improve metabolism and make people full of energy all day. However, "the body is like a machine, which needs preheating before operation. Insufficient preheating will lead to parts wear." Morning exercise will increase the burden of cardiovascular and cerebrovascular diseases, insufficient warm-up and even the risk of joint injury.

In addition, during this period, there are many pollutants in the atmosphere on land, such as smoke and dust, benzene and so on. And the high concentration of carbon dioxide will do harm to the health of runners. Therefore, Li Rui suggested that outdoor fitness should not be too early, and that people should not get up early to exercise in foggy days and places with poor air quality. Don't eat breakfast before running in the morning to prevent stomach upset.

(2) Running in the afternoon

Advantages: the body is fully warmed up;

Disadvantages: it is easy to affect dinner, causing indigestion or gastroenteritis;

Suggestion: Don't do exercise for an hour and a half before meals.

After a day of "warm-up", people's nerves, muscles and joints reach their peak in the afternoon near the evening, that is, from 4 to 6 o'clock. At this time, exercise can minimize the probability of injury, and the outdoor temperature is moderate, which is very suitable for running.

However, this time period happens to be the busiest time for many office workers. Some people take time to run after work, miss the meal time, or eat immediately after exercise, which is very unhealthy and can cause indigestion or gastroenteritis. The correct way is not to exercise for an hour and a half before meals, to do light exercise such as walking and Tai Chi for half an hour after meals, and to do moderate exercise such as jogging for an hour and a half later.

(3) Fun running

Advantages: good weight loss effect; Disadvantages: vulnerable to wind and cold;

Suggestion: Choose a place with many people and plenty of light.

For students, white-collar workers and others who have difficulty finding time to exercise during the day, Fun run seems to be the best choice. Sweat less, cool, not tanned, hormones have the strongest reaction to exercise during this period, which has a good weight loss effect. It should be noted that running at night is easy to be attacked by cold, so don't run in windy places such as the river, which is easy to catch a cold. At the same time, we should also pay attention to the choice of running venues, and choose places with many people and sufficient light to ensure personal safety.

The elderly should also choose to exercise at night, because at this time, platelets in the blood decrease and the risk of vascular infarction is greatly reduced. But try not to choose running, but prefer Tai Chi, walking and other relatively relaxed and slow-paced sports, which are safe and comfortable.