1, climb stairs to lose weight
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is more than * * 10 times, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800- 1500m.
Step 2 swim to lose weight
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.
3. 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.
Step 4 jump rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
Exercise weight loss plan
65438+ 10 month: lay a good foundation.
Women will dream of becoming the most dazzling star in everyone's eyes. When you have a charming figure, every angle is perfect and naturally becomes the focus of attention. Life Home I specially create a 360-degree perfect slimming plan for you, and integrate all kinds of healthy slimming information to help you have a perfect body!
This month is about starting from the basics. If you are anxious for success and get hurt, you will have no motivation in the next few months, which will affect the hard-won sports. You should gradually adapt your body to the rhythm of exercise and improve your balance and posture. Daily basic exercise can be incorporated into daily life, so that even if the pace of life is accelerated and the exercise time cannot be guaranteed, enough physical strength can be accumulated as the foundation.
Exercise requirements: exercise flexibility, balance and posture four times a week; Aerobic exercise for three times, lasting at least 15 minutes; Walk at least 4000 steps every day.
February: Strengthen muscle training.
Increasing muscle training can speed up metabolism. This will help you build a strong body shape and enhance your physique with the increase of exercise. By the end of this month, even if you don't exercise, you will burn more calories per minute.
Exercise requirements: Start resistance exercise. Do this exercise against the box or wall at least twice a week. Coupled with the exercise of abdominal muscles, enhance the strength and balance of the body.
March: resist boredom
Now that you have been exercising for eight weeks, your motivation and enthusiasm may gradually fade. List all the reasons why you want to improve your health and physique, which will make you regain your enthusiasm for sports.
Sports requirements: You can participate in several interesting sports competitions a month, which will make you more aware of the fun of sports. Introduce leisure sports such as boating and outing into daily exercise, enjoy the fun of sports with friends and follow the exercise plan.
April: Walk 7000 steps every day.
Now that you have laid a solid foundation, have a standard posture and the most basic adaptability, you should go further on this basis.
Exercise requirements: Increase the daily walking steps to 7000 steps and start outdoor aerobic exercise. If you have been jogging, increase your stride and increase your exercise intensity. After aerobic exercise, practicing yoga can not only relax muscles, but also improve the posture when walking or running.
May: Strengthen aerobic exercise.
Seeing that summer is coming, it is time to prepare a good figure for those close-fitting clothes! Now, you should increase the intensity of aerobic exercise to shape your body while maintaining a healthy fat level.
Exercise requirements: the number of walking steps per day should be increased to 7000- 10000. Add interval strength training to the aerobic exercise plan. If you are preparing for the summer sports meeting, it is also necessary to start speed training now. Doing physical exercise for a period of time before exercise can circulate blood and enhance the elasticity of the panel tissue.
June: Abdominal exercise to keep fit.
Create a beautiful figure and build confidence in your body. Look in the mirror and see if there is annoying "bye-bye meat" under your arm and a small belly protruding from your waist, and then focus on attacking, one by one.
Exercise requirements: do abdominal training at least 4 times a week, which is the easiest place to accumulate fat. Be sure to fight the "defense war". If you want to go out for a holiday this month, don't forget that when you are lying on the soft beach enjoying the breeze and sunshine, you can also do beach fitness exercises, and you will soon get a good body shaping effect.
July: It is better to exercise in the water.
No matter how persistent people are, they are tired and bored. Give yourself a rest before you set sail. You should use your time more flexibly and creatively this month. You can spend less time doing regular exercise in the gym. On the contrary, doing more interesting outdoor sports is the best way to motivate the whole family to be active.
Exercise requirements: Take at least 10000 steps every day to start water exercise. Plan more outdoor activities-such as going to the park for an outing or going to the beach for a picnic.
August: Try extreme sports.
Going out of the regular exercise circle will have different feelings in different places.
Exercise requirements: mix everything up this month-if you usually take running as the main exercise mode, try running in water this month; If you have ever exercised outdoors, try exercising indoors. If you just do regular exercise, you can try some challenging projects, such as rock climbing.
September: Consolidate fitness achievements.
It's been eight months, which is two-thirds of a year. The focus of this month is to increase daily exercise and consolidate the previous fitness effect.
Exercise requirements: record your daily exercise. In autumn, you may stay indoors longer. So outdoor sports should be arranged every day, or at least three times a day.
10 month: Test the exercise effect.
After nine months of hard work, you will test your exercise results this month. You can arrange a game at the end of this month to test your exercise effect. Two weeks before the "competition", relax training, increase flexibility exercises, and prepare for muscles.
Exercise requirements: add yoga exercises to the original exercise plan, at least 3 times a week. Carry out stability exercise to ensure muscle balance. There will be many marathons this month, so try to participate. You need to practice how to replenish water during running in advance.
1 1 month: "cultivate one's morality" and relax the body.
The task this month is to relax yourself. You have achieved the effect of exercise, and your body needs to rest for a while. Attention should be paid to physical and mental recovery, and some basic training of balance ability should be done at the same time.
Exercise requirements: Take part in some "self-cultivation" activities, such as Tai Chi or yoga, to fully relax the body. Of course, while relaxing, don't ignore the minimum daily walking requirements.
A quick way to lose weight by exercise.
1. Warm up before exercise
As we all know, warm-up before exercise can avoid injury. But in fact, in addition to stretching muscles and avoiding injuries, warm-up before exercise can also lose weight. When you officially start exercising, doing warm-up exercises for more than ten minutes can consume sugar in your body. After you officially start exercising, you can quickly enter the state of burning fat, which can greatly improve the effect of burning fat. Secondly, warm-up exercise can improve metabolic rate, make oxygen transfer to muscles faster and accelerate weight loss.
2. Control diet after exercise
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.
3. Adjust the exercise plan in time.
Through exercise, we can improve people's metabolic ability and enhance their athletic ability. At this time, it is necessary to adjust the exercise plan in time, increase the amount of exercise, and further improve the metabolic ability. Sticking to the same amount of exercise for a long time can only control your weight, but it can't make you slim down.