What are the fastest ways to lose weight by exercise? Many people want to keep fit by losing weight. We all know that the best way to lose weight is exercise. There are many exercises in life to lose weight quickly. Let's share the fastest way to lose weight by exercise.
What are the fastest ways to lose weight by exercise? 1 1, swimming.
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
2, jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
3, variable speed running to lose weight
This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat.
This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.
What are the fastest ways to lose weight by exercise? 2 1. Jogging to lose weight.
In fact, jogging is called the king of aerobic metabolism, and it is also a common fitness method in the process of losing weight. At the same time, jogging is also very simple. Once there is no load, you can easily adjust and lose weight, and the effect is very obvious. At the same time, when jogging, the waist, back and limbs are constantly moving, so the speed of burning fat will also be accelerated, thus achieving better slimming effect.
Step 2 climb stairs to lose weight
Nowadays, people's living conditions are gradually improving. They can go out by car and go upstairs by elevator, so their exercise is very limited and they often show signs of obesity. If we use stairs to exercise in our daily life, we can not only prevent coronary heart disease, but also help to lose weight. Generally speaking, climbing stairs for half an hour is equivalent to jogging 1500m. Therefore, friends who have no exercise opportunities can consider climbing stairs more.
Step 3 jump rope to lose weight
Speaking of skipping rope, female friends are familiar with it. In fact, skipping rope also has a very good weight loss effect. In terms of the amount of exercise, skipping rope for ten minutes consumes the same energy as doing aerobics for 20 minutes or jogging for 30 minutes. So skipping rope is also a kind of exercise that can consume a lot of calories in a relatively short time.
Step 4 Squat and jump
Open your feet left and right, keep your toes parallel, bend your knees or squat down, and naturally swing your arms back. Then quickly stretch your legs, so that the three joints of hip, knee and ankle are fully straightened, and at the same time, your arm swings forward quickly and forcefully. Finally, the toes were pushed off the ground and jumped up. When landing, the forefoot hits the ground, the knee is cushioned, and then jumps up. Every exercise 15 ~ 20 times, repeating 3 ~ 4 groups.
5. A single * is a jump.
Upper body upright, knees straight, jumping on both sides. When jumping, you mainly use the strength of your ankle and jump quickly with your forefoot. When you leave the ground, your feet are straight and your toes are down. When jumping in place, you can specify the jumping time (30 seconds ~ 1 minute) or the number of jumps (30 ~ 60 times). You can specify the jumping distance (20 ~ 30 meters) when jumping during the trip. Repeat the above exercises 2 ~ 3 groups.
6. Jump back game
The feet are separated into half squats, the upper body leans forward slightly, and the arms are prepared at the back of the body. Kick hard and straighten your hips, knees and ankles completely. At the same time, the arm swings forward quickly and the body jumps forward and upward. Then you put your feet on the ground, knees on the ground, arms in a ready position. Continue for 5 ~ 7 times and repeat 3 ~ 4 groups.
Step 7 jump over the steps
Put your hands behind your back, open your feet in parallel, bend your knees and squat down, and make a continuous stride jump with the strength of your forefoot. You can jump 20 ~ 30 steps at a time and repeat 3 ~ 4 groups.
What are the fastest ways to lose weight by exercise? No.3 1. Swimming.
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 kcal/hour
Second, jogging.
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "ventilation"
Function, in the process of running, the average vital capacity increased from 5.8 liters to 6.2 liters, at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel walls will also increase.
High; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 650 kcal/hour
Third, bicycles.
Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people: knee joint injury, serious overweight, cervical spondylosis, lumbar disc herniation.
Exercise cycle: 3~4 times a week, 40~60 minutes each time.
Heat consumption: about 420 kcal/hour.
Aerobic exercise is a kind of persistent exercise to enhance the human body's inhalation and utilization of oxygen. Its sports characteristics are light load, strong sense of rhythm and long duration. According to sports medicine, the suitable exercise load for aerobic exercise is 4 ~ 5 times a week, each time.
Each exercise lasts for 20 ~ 30 minutes, and the heart rate during exercise is 120 ~ 135 beats/min. Self-resistance is a muscle strength competition of human muscle groups in static confrontation, and it is also one of the simple aerobic exercises. It is not affected by gender,
Limitation of site and equipment. Free-handed muscle resistance exercise has become a fitness method to accelerate blood flow, promote metabolism and relax muscles and tendons in static training, without worrying about sports injuries.