First, the best weight loss exercise in autumn
1, running
Running for 30 minutes can burn 374 calories. People who run regularly are slim for a reason. The main exercise parts during running are thighs and buttocks, and these are exactly the parts that need to be consumed for the accumulation of heat and fat in the body. In order to play the most effective role in running, swing your arms as close as possible to your body, don't lean forward and don't lift your feet too high. The middle of the foot touches the ground first, and then the toes touch the ground. It's better to jog alternately and have a rest.
Jogging is best done on the boulevard, not on the road. This is a really healthy way to lose weight. Because jogging on the road will make you inhale various gases such as automobile exhaust, which will damage your health. Therefore, if you want to lose weight quickly by jogging, you'd better choose a clean place such as a park.
Step 2 climb high
Mountain climbing can increase lung ventilation and vital capacity, blood circulation, cerebral blood flow and urine acidity. The air is crisp in autumn. Due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions, which can promote a series of changes in human physiological functions, play an auxiliary role in treating asthma and other diseases, lower blood sugar, increase hemoglobin and red blood cell count of anemia patients, and improve human adaptability to environmental changes.
Old and infirm people should avoid the morning and evening when the temperature is low and climb slowly. Patients with hypertension and coronary heart disease should do what they can to prevent accidents.
dance
Dancing for 30 minutes can burn 22 1 calorie. Dancing is not only a fashionable way to lose weight, but also can make your limbs more flexible. For many women who have worked in the office for a long time, this is a very good way to lose weight by exercise, and they can choose the dance form they are interested in according to their own situation. The most effective and fastest dance forms to lose weight mainly include belly dance, Latin dance and ballet, which can make the whole body fat burn quickly, thus achieving good weight loss effect.
The key to dancing is to keep a fast pace, choose some fast-paced songs, such as some Latin or Indian songs, and be careful not to rest when changing songs. Try Bragasha's most popular method: download your favorite songs, choose an inspiring song at first, and then try a faster-paced song. Finally, you can try to slow down and calm down slowly.
Step 4 jump rope
Jumping rope for 30 minutes can burn 340 calories. This is a boxer's favorite training method. In order to maximize its function, you should choose a suitable skipping rope and stand in the middle of it, with the end of the rope handle just reaching the armpit. Then follow the following advice: separate your feet slightly, keep your body upright and don't take off too high from the ground. It doesn't matter if you don't jump rope You can do the same action with the same effect. Adjusting the speed (fast or slow) and mode (jumping with one foot and two feet) or skipping rope when jogging will make you lose weight better.
The position of skipping rope is very limited. You can jump rope in the park when the air is crisp in autumn, which can not only get rid of the weight of autumn quickly, but also breathe the fresh air in autumn and feel the cool autumn wind. Skipping rope to lose weight in autumn, skipping rope for more than half an hour is the best time. Skipping rope for more than half an hour can make the whole body's blood circulate continuously and make the body have a good metabolic effect. In addition, it can make the muscle lines of arms and legs tighter when skipping rope.
5.hula hoop
Best weight loss exercise list in autumn
Hula hoop can burn 300 calories in 30 minutes. The most important function of hula hoop is to quickly reduce fat and rebuild a flat abdomen. Turning hula hoop in autumn can reduce the heat of turning hula hoop in summer, and the final weight loss effect will be more obvious. During the rotation of the hula hoop, the continuous movement of the hula hoop on the lower abdomen can accelerate the peristalsis of the intestine, make the garbage accumulated in the body quickly discharged, and solve the pain of constipation.
You can choose an adult-sized hula hoop. Hula hoop can reach your chest, so this size is just right. There is no need to change the pattern, just keep turning the hula hoop around your waist. At first, your feet stand back and forth, and your body weight swings back and forth (different from swinging in circles). When you turn a hula hoop, it's best to stick to it for more than 30 minutes at a time, so you can consume more fat. In hula hoop, you can lose weight quickly by keeping it three or four times a week.
Step 6: Go.
Walking for 30 minutes can burn 170 calories. In order to burn fat calories in all parts of your body, you must walk fast, keep your body upright, and swing your arms back and forth (not left and right). Heels land first, then toes land. You can walk for two minutes, and then speed up for one minute as soon as possible, alternately.
7. Play tennis
Playing tennis for 30 minutes burns 272 calories. Just find a flat land near the wall or garage door and you can play against it. Forehand and backhand strokes can alternate-and then see how much you can do as a group. You can stand 25 feet away from the wall 10, so that you can hit the ball more powerfully. Practicing serving will burn calories, because you have to run over and bend over to pick up the ball. Try to call 50 or 100 times at a time, and you will redouble your efforts when you have a goal.
8. Squat against the wall
Squatting against the wall is easy. When you are going to sit on the sofa and relax and watch TV, you can do this exercise to get rid of the fat in autumn. First of all, let your body stand upright against the wall and put your hands on your sides naturally. Then lean against the wall and slowly separate your knees, which is probably different from your hips. Then keep your upper body straight and squat slowly until your thighs and calves form a straight line. And this posture should be kept still for 30 seconds. Then slowly lift your body and repeat it five times.
9. Do housework
Housework is everyone's responsibility in life, and it is also the best way to lose weight. Because when doing housework, the body will get exercise in bending and swinging, which will pull the fat in the body to metabolize quickly, thus easily getting rid of the autumn weight.
Second, exercise to lose weight precautions
1, avoid strenuous exercise
Strenuous exercise is ineffective and useless for losing weight. As far as the selection of sports events is concerned, you can choose events with moderate or fast sports rhythm.
2. Insist on aerobic exercise
Choosing the characteristics of low intensity, rhythm and uninterrupted is conducive to reducing the quantity and volume of subcutaneous fat and suitable for digestion and circulation. As far as exercise intensity is concerned, moderate intensity is more suitable. How to control the exercise intensity in the middle intensity category? Usually, it can be controlled by measuring the heart rate. The range of moderate-intensity heart rate control for people of different ages is: 20 ~ 39 years old, 125 ~ 135 beats/min. 40 ~ 49 years old, 1 15 ~ 130 times per minute. 50 ~ 59 years old, 1 10 ~ 125 times per minute. Over 60 years old, 1 10 ~ 120 times/minute.
3, the best exercise time
Best weight loss exercise list in autumn
Fitness and weight loss exercise should be arranged 2 hours before dinner. Research shows that the effect is the best at this time. The time not suitable for exercise is when you are hungry, before eating and before going to bed.
Step 4 control heart pressure
Autumn and winter are the seasons of high incidence of heart disease. The data shows that the probability of heart attack in winter is 50% higher than that in summer. During this period, sudden large-scale sports will cause extra pressure on the heart, reduce the blood supply capacity, cause hypoxia in the body, and increase the chance of illness. It is suggested to carry out low-intensity aerobic exercise before exercise and gradually transition to strength training. After strenuous exercise, exercise such as walking slowly should be carried out to restore the stability of blood pressure.
Step 5 avoid muscle strain
When exercising in autumn and winter, due to the cold weather, the contraction and stretching properties of human muscles are poor. If the body is suddenly overloaded without preparation, it is particularly easy to cause strain and tear of muscles and ligaments. After muscle strain, there will be local pain, tenderness, swelling, muscle tension, spasm, dysfunction and other phenomena, and in severe cases, there will be symptoms such as subcutaneous bleeding. The warm-up exercise time is slightly longer than usual, extending to 15~20 minutes.
6. beware of catching a cold
Whether in the gym or outdoors in autumn and winter, we should pay attention to the problem of catching a cold. In this season, because the temperature difference changes greatly, it is easier to sweat. When exercising, if you want to reduce your clothes, don't take off too much at a time. You should wait until your body is fully heated before you can gradually reduce your clothes. In addition, keep warm after sweating and don't wear wet clothes for a long time.