Exercise in the morning
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach, and it is not appropriate to exercise immediately after breakfast; In addition, when I just get up in the morning, my blood sugar is low, so I need to add some energy before exercise. So it is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1~ 1.5 hours, then have breakfast. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
In addition, it should be noted that the temperature in the morning is relatively low, which is not suitable for outdoor sports at a very early time; In the morning, due to the influence of blood sugar and temperature, we should pay attention to warm-up to prevent sports injuries, and at the same time, we should pay attention to maintaining a certain intensity, and do moderate-intensity exercise (panting slightly, but still speaking fluently) for more than 30 minutes, in order to achieve better weight loss effect.
2) Exercise at noon
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight.
If it is not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while lunch will lose weight, mainly with a light diet. Lunch and exercise time should follow the principle of "exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise".
3) Exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
If you need to exercise at 7-8 pm, you can transfer the weight of some dinner to the afternoon dinner (or eat dinner 2 hours before exercise), or you can add some fruits, vegetables, bean products, porridge and so on. Avoid hunger at night after 1 hour exercise. Try not to eat too much after exercise at night, which will not only overload the stomach, but also affect weight loss.
In short, it is good to arrange the time of diet and exercise according to your own time allocation, as long as you remember this principle: it is not advisable to eat and drink before and after exercise, and it is better to exercise 2 hours after dinner; You can replenish some energy after exercise, but a large amount of energy needs 1 hour (and it is not suitable for eating). This arrangement is more conducive to losing weight.
In addition, you can do some office sports appropriately:
1, micro-motion in the office
White-collar workers who often sit may wish to use some spare time to do some micro-sports with thin legs and waist. You can lose weight effectively even if you don't have enough exercise time.
(1) Because office workers are sedentary, the blood in the lower body will not circulate, and it is easy to have thick calves. The best way to stovepipe is to walk more and exercise more. The first thing you can do is walk to and from work, or get off early or get on late, and walk for at least ten minutes every day.
(2) Sitting can also exercise the calf. First, sit up straight with your right leg, and your left leg is naturally vertical. Turn your ankle clockwise and counterclockwise around your right foot, and turn your right foot ten times. Switch sides and continue.
(3) Hammer your feet naturally, with your knees at right angles. Lift your heel for a few seconds and repeat ten times. Then lift the forefoot and heel against the ground, and put it down after a few seconds, the same ten times. Remember to keep your upper body straight.
(4) Finally, stovepipe before going to bed. You can lie in bed and ride a bike 200 times before going to bed. If it's not enough, you can add a few more times, then stick your legs to the wall at right angles to your body and stick to 15 minutes. Can improve the blood circulation of feet, and then massage the thighs.
2. Simple exercise suitable for white-collar women
(1) Skipping rope: skipping rope continuously 10 minutes, which is similar to the calories consumed by jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.
(2) Squat: It can obviously improve the pear shape, and MM can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs!
(3) Walking: Walking more than 10000 steps a day can consume 836KJ, and 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.
(4) Stretching exercise: When doing stretching exercise, you should choose the amount of exercise that suits you. Under normal circumstances, it is best to stick to a round for about 7 seconds. Losing weight by stretching exercise, if you give up halfway, will have the opposite effect, so you must stick to it for seven seconds, and the effect is the best!
(5) Jogging: Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight.