1, what are the women's weight loss exercises?
1, slimming yoga:
This is a new popular way to lose weight, which is sought after by many young women. Many women find their own training classes to exercise. Yoga actually belongs to the category of sports, but it requires high flexibility of the human body and has a low risk factor. It is a very good way to lose weight.
2. Dance:
Dancing requires full-body exercise, which is very costly to the body. At the same time, many stars or beautiful women rely on dancing to keep their proud figure. And dancing can not only lose weight, but also greatly change a person's temperament. As long as you stick to it, it won't be long before you can have the devil's figure and arrogant temperament, and make the whole person look brand-new.
3. Swimming:
Swimming is the most calorie-consuming exercise, which is much more effective than the exercise on land, because when you are in the water, the resistance in the water will be much greater than that on land, and the trumpet will have more calories, so the effect of losing weight will naturally be much higher. However, people who will not be useful should not try this method of losing weight.
4, ball games:
There are many kinds of ball games. Football and basketball are generally suitable for men, while badminton and table tennis are suitable for women. It's just that these exercises are easier to get tired than swimming. Without the support of interests, few people can persist for a long time.
Exercise can be said to be the healthiest way to lose weight. Doing so can not only eliminate your excess fat, but also cultivate your interest, which is a very good way to lose weight.
2. What are the benefits of exercise for your health?
1, stronger inside.
When you exercise, your heart rate increases, and through blood circulation, more oxygen is delivered to your whole body at a faster speed. The average person's cardiac output is about 5 liters per minute in quiet, and it can reach 30 liters per minute in strenuous exercise, which will make your heart blood vessels more elastic. Scientists studied Clarence Mudd, a famous marathon runner, and found that his coronary artery was larger than the average, which was the result of his long-term exercise. Moreover, exercise will stimulate the growth of new blood vessels and avoid the increase of blood pressure.
2. The lung capacity has increased.
When the exercise begins, the blood vessels in the lungs dilate, the breathing frequency increases and the breathing depth deepens. The number of alveoli is the same as the size of lungs. In order to get more oxygen, we need to mobilize more alveoli to participate in the work. Usually we use alveoli less than 1/3, and the ventilation is only 6 liters per minute. During strenuous exercise, with the enlargement of alveoli and the acceleration of breathing, the ventilation rate increases rapidly, reaching 120~ 150 liters per minute. This can help your lungs function better.
3. Reduce fat and gain muscle
At the beginning of exercise, the body first uses sugar as an energy source. After 20 minutes, the sugar in the body is exhausted and the fat is mobilized. So if you want to consume fat, the duration of exercise is the key to increase fat burning. The longer you exercise, the more fat you burn. And after the fat comes out, the body's energy will increase rapidly. In the first 20 minutes, it will consume 65,438+0 moles of sugar to produce 2 moles of ATP. In the aerobic metabolism involving fat, every time you consume 65,438+0 mol of fat, you can produce 65,438+0 mol of ATP, so you will feel your strength doubled after a period of exercise.
When the gastrointestinal tract is digested and exercised well, because the body sends more blood to the muscles, some systems and functions are not the primary task, and ischemia will occur, such as the digestive and absorption functions of the gastrointestinal tract. However, there are very rich smooth muscle groups in the intestine, so the peristalsis function of the intestine will increase.
4. The water metabolism of kidney has been strengthened.
During exercise, the speed at which the kidneys filter blood will increase, which will also help you absorb more water and try to help your body keep water. At the same time, the secretion function of adrenal gland is enhanced, releasing more stress hormones and adrenaline, which can help the heart beat faster and let the heart output more blood to the whole body.
5. The skin has become smooth
After exercise, the body generates heat like any engine and needs cooling. This is what the skin does. The blood vessels of the skin will expand rapidly, increasing the blood flow to the skin, increasing the skin temperature, increasing the amount of perspiration, dissipating heat into the air with sweat through the skin, and discharging some body wastes at the same time.
6. The bone density has increased.
The bone mass in our bones peaks in adulthood, and then slowly declines, but exercise can help you maintain a higher peak and a slower decline curve. During exercise, joints and bones will bear 5~6 times of your weight, which will promote a large number of bone cells, thus improving bone density. Especially weight-bearing exercise is the most effective remedy for osteoporosis.