1, the method of losing weight by exercise
The best way to lose weight through exercise is running.
Professional fitness coach said: running is one of the best ways to lose weight. 3000 meters a day should not be less than this figure. (I have to go after running. ) be fast, but within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer, or the speed is faster.
You can drink a little water after and during running, but you must not drink a lot. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises.
The best way to lose weight by exercise II. Let's go
Walking fitness is also the best way to lose weight by exercise. For people who usually lack exercise, it is unscientific to practice running from the beginning, which is easy to impact the knee joint.
It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
The best way to lose weight through exercise is to go to the gym to do triathlon.
When I say this, I don't mean that you also want to be an all-around Olympic athlete, but that in 30-45 minutes, I can complete three sports: slow riding in place, fast pedaling in place and fast walking on the treadmill without rest.
It is one of the best ways to exercise with running equipment and lose weight by burning more fat.
The best way to lose weight through exercise is to do more weightlifting training.
The top fitness instructor said: "One of the best ways I can recommend to anyone who wants to improve his body shape is to lift weights. Especially lifting heavy objects and doing multi-joint movements, such as hard lifting, squatting lifting and pushing.
If your goal is to look more fit and lose loose belly fat, you can do 20 minutes of high-intensity aerobic exercise, and then do 20 minutes of strength training-just 40 minutes, you can reach a perfect figure! "
The best way to lose weight by exercise is to walk to lose weight.
Grasping the time of squeezing the elevator every day and climbing the stairs can effectively exercise the calf muscles, which has obvious effects on sedentary and calf edema.
It's best to wear high heels of more than 5 cm to climb stairs. A survey shows that walking in high heels of more than 5 cm every day can make you lose weight while walking, which is the simplest way to lose weight.
The best way to lose weight through exercise is dancing.
Dancing with a strong sense of rhythm is very beneficial to burning fat and calories. At the same time, dancing can make the waist thinner and thinner, which can consume 400 calories in an hour or so.
2, the skills of running to lose weight
1, change the exercise time
Are you used to running in the morning? Then, try to change the running time to evening or evening. A simple time change will make your feelings and moods very different. Change is interesting.
2, landing skills
The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?
3. Soak your feet in hot water
You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.
4. Massage after running
It is suggested to massage for 5- 10 minutes after running, which can relax the leg muscles and make the legs slim. At the same time, if possible, soaking feet with hot water before going to bed can effectively eliminate leg obesity such as edema, thus achieving the effect of stovepipe.
Step 5 replenish energy in time
If you feel tired all the time during exercise, you may not get enough energy. Eat foods with high sugar content 90 minutes before exercise, and sugar will quickly replenish your energy. At the same time, don't forget to replenish energy after exercise, so that you will always be full of energy and energy.
6. Don't rush to increase training and speed.
In fact, we need to maintain this principle for all sports. Only by gradually increasing the amount of exercise can our bodies gradually adapt to the needs of exercise and avoid injury. In addition, gradually increasing the amount of exercise can also keep us interested in sports, so as to achieve better sports results.
7. Stop even the slightest discomfort during training.
When running, the body should be in good condition, the brain will secrete all kinds of excited dopamine, and the interstitial fluid also plays a lubricating role. Once the muscles, bones and ligaments feel a little uncomfortable, it will actually be more serious than expected. So slow down or even stop completely. Generally minor injuries can heal themselves within 48 hours. If there is no self-healing, the injury is not light. In order to attract attention, minor injuries will accumulate into major injuries, making you unable to train for months. At that time, you had to start from scratch, and the blow to people's confidence was not as good as an unfinished training.