What scientific and effective fat-reducing exercises are there? If you don't warm up well, you are likely to pull a muscle. I believe many people have used this sport to exercise in primary and secondary schools. Proper exercise can help us reduce stress. It is said that life lies in exercise. Let's take a look at some scientific and effective fat-reducing exercises with me.

What are the scientific and effective fat-reducing exercises 1 aerobic exercises?

Aerobic exercise refers to the exercise carried out by the human body under the condition of adequate oxygen supply. When doing aerobic exercise, the accumulated sugar in the body will be oxidized by oxygen, which can be effectively consumed, and the fat in the body will also accelerate the burning, which will also promote the cardiopulmonary function.

swim

People who stay in water for 8 minutes consume the same amount of heat as those who stay in air at the same temperature for 2 hours. When swimming, people's metabolic rate is also very fast, and 1 hour can consume 550 calories. When swimming, the human body relies on the buoyancy of water to hold up its hands and feet and balance the joints and muscles of the whole body, which can not only achieve the effect of slimming, but also make the body more symmetrical.

jogging

Simple running is called the king of aerobic metabolism, while jogging is a kind of "fitness running". Jogging is simple and the slimming effect is more obvious. Jogging consumes 655 calories per kloc-0/hour. In addition to effective fitness, jogging can also burn fat, reduce the storage of fat in the body and achieve the effect of slimming. When jogging, you should replenish water in time and stretch your leg muscles after running for 3~5 kilometers every day.

Variable speed operation

Variable-speed running is a kind of running mode that jogs and runs alternately, which can consume fat and sugar at the same time. It's good for reducing fat. When jogging, the exercise intensity is low, and the inhaled oxygen can meet the needs of muscles. The energy required for muscle activity is guaranteed by oxygen metabolism, that is, the inhaled oxygen oxidizes the fat in the body to provide energy. When running fast, the human body needs more oxygen. Due to the limitation of cardiopulmonary function level, it can not fully meet the demand for oxygen for exercise, and it needs to rely partly on anaerobic metabolism to provide muscle activity.

rope skipping

Skipping rope is a very popular fitness program, especially suitable for autumn and winter. In terms of exercise, skipping rope 10 minutes is not much different from jogging for 30 minutes or aerobics for 20 minutes, and it consumes 660 calories per 1 hour.

What scientific and effective fat-reducing exercises are there? What do ordinary people eat when doing fat-reducing exercise?

1, a small amount of high fiber food

We can drink some water within 1 hour after exercise, which can really replenish the water lost by the body and reduce hunger. It's best to eat some healthy diet foods after an hour. You can eat a small amount of plant-based high-fiber foods, which can help us burn body fat and help us lose weight more significantly.

If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.

Step 2 drink plenty of water

It's easy to feel hungry after exercise. At this time, it is best not to eat immediately, at least until after exercise 1 hour, so as not to let the fast-flowing blood in the body rush into the gastrointestinal tract, hinder absorption or cause discomfort symptoms, and the body cannot quickly absorb the nutrients eaten.

3, supplement and recovery

After exercise, it is important to supplement glycogen in muscles. You should eat a carbohydrate-rich diet or snacks within 30 minutes after exercise. At this time, human muscles absorb carbohydrates most easily. If you want to take part in two or more activities in one day, it is especially important to eat carbohydrate-rich food within 1 to 4 hours after heavy exercise. Foods like bagels, fruits and cereals are easy to eat. If you have no appetite for non-liquid foods, water, sports drinks, fruits, vegetable juices or mineral water are all ideal sources for supplementing carbohydrates immediately after exercise. They can also help you replenish water.

4. Vitamins and minerals

Physical activity may increase the body's demand for certain vitamins and minerals. However, if you eat enough calories to meet the requirements of physical activity, and the calories come from nutritious food, then I'm afraid you don't need to take any supplements. Nutritional supplements can't provide you with extra energy unless you lack some nutrition in the first place.