Exercise suitable for weight loss, many people will do some appropriate exercise to ensure good health. Nowadays, exercise has become the main way to lose weight. It's not just exercise that can lose weight. To choose the right method, understand the exercise mode suitable for weight loss. Let's act quickly!
Exercise suitable for losing weight 1 1, walking rhythmically.
Walking should not enter from modeling, but from rhythm. As long as everyone can master the simple secret and feel happy, it will last forever.
Running or walking exercises held in the primary school sports meeting will be accompanied by music. Not only can you do this at special times such as sports meetings, but when you walk a long distance, anyone will naturally think of some songs! At this time, people will walk with the rhythm of the song. When there is rhythm, walking can also keep up with the rhythm.
2. Sing while walking.
When walking, if you use a metronome, listen to the rhythm for one minute first, and then follow the rhythm for more than one minute, you can become a more effective aerobic walk.
For example, the prescription for diabetics is "walk at this speed for a few minutes after meals". At this time, the selected rhythm is that the exercise intensity is equivalent to the maximum oxygen uptake, which is in line with the basic breathing mode of aerobic walking.
It is suggested that people who start aerobic walking should choose songs that suit them, such as slow walking songs and fast walking songs. And walk with the rhythm of the song, so that they can have a natural form of aerobic walking, or they can listen to music while walking with headphones.
Step 3 stay awake
In the morning, everyone wants to sleep a little longer, but if they can get up early and walk, they will find that their brains are easy to wake up and their whole bodies are functioning well.
Walking in the morning when there are few pedestrians can not only make people feel happy, but also help to eliminate stress. In the morning, the air is fresh and the scenery is completely different from usual, which helps to change thinking and improve the work efficiency of the day.
It is better to take an aerobic walk in the morning before breakfast. People who are not easy to get up because of low blood pressure can gradually exercise blood vessels and get up naturally.
After exercise, the gastrointestinal organs are well and the body is ready to eat. I'm hungry at this time, and breakfast will be delicious.
4. Don't start exercising suddenly.
Morning is the most rigid time of the day. The brain is not fully awake, and it is not good to start walking suddenly. Be sure to do enough warm-up exercises before you start.
After getting up, brush your teeth, wash your face and change clothes, slowly increase your exercise and relax. Before you start walking, do stretching exercises first, and then start at a slower speed.
Effectively eliminate stress: please think about your exercise time, whether you spend too much time on transportation, and whether you feel anxious because of traffic jams.
Sitting in a crowded car is very painful.
Accumulate stress from the early morning. In order to eliminate stress, aerobic walking should be carried out at this time. How far is it to walk from home? I believe many people will get on the bus right away, so the walking distance is very short. But the distance from home to the station can be regarded as the distance of aerobic walking.
5. Find a route that may take more than 10 minutes.
In order to carry out aerobic walking in sports, it is important to have the mentality of "wanting to walk" first. With this kind of mood, you can easily find out the distance you can walk in minutes, so that the least amount of oxygen can be effectively absorbed into your body. For example, you can get off one stop earlier by car. If the distance to get off at the previous stop is too short, you can get off at two stops in advance and take a walk.
You must also pay attention to the shoes you wear, prepare shoes for walking, try not to hold anything with your hands, and wave your arms vigorously when you walk!
Exercise mode suitable for losing weight 2 1, and develop regular exercise time.
Whether you choose to exercise in the morning, noon, afternoon or evening, you must have a scientific and regular exercise time and habit. There are several points to pay attention to when choosing exercise time: First, don't exercise on an empty stomach in the morning. The effect is good, but it is harmful to the body; Second, exercise at noon should be carried out after meals 1-2 hours; Third, if the afternoon exercise is between 16:00- 19:00, pay attention to supplementing appropriate carbohydrates; Fourth, if you choose to exercise in the evening, the time after meals should not exceed 2 1: 00, but after 1-2 hours, and the exercise should not be too intense, so as not to affect sleep.
2. Combination of anaerobic exercise and aerobic exercise
Aerobic exercise and anaerobic exercise are not antagonistic. However, the weight loss effects of these two kinds of exercises are different, but in order to get the best weight loss effect, aerobic exercise and anaerobic exercise must be carried out at the same time. Aerobic exercise can consume body fat and exercise basic physical strength. Anaerobic exercise can increase skin elasticity and enhance muscle strength, so losing weight has become an important focus of exercise. In addition, anaerobic exercise can transform our body into a constitution that is not easy to gain weight, which is very helpful to lose weight.
3. Warm-up before exercise is particularly important.
Warm-up is a very important part of various sports courses, aiming at getting the body into motion. Warm-up exercises can gradually raise body temperature and strengthen muscle strength. Increasing the speed of blood delivery to muscles and joints is helpful to increase the oxygen content in blood; Let the cardiopulmonary function prepare for exercise, and let you do more intense exercise in aerobic exercise; Warm-up exercises should include some stretching exercises, stretching various muscle groups, especially the big muscles used in aerobic exercise courses and muscle training courses. After warm-up exercise, muscles will be stretched better, and muscle fatigue and injuries, such as sprains and muscle lacerations, will be avoided. Don't think that warm-up is a waste of time or energy, that is, you can't omit warm-up exercise when time is insufficient. Usually warm-up exercises include rhythmic activities, which can gradually increase the intensity, and the intensity is enough to cause slight sweating. This is the result after finishing the warm-up exercise.
4. Fat people need waist protection when exercising.
For fat people, because the lumbar spine is wrapped in thick fat, the adaptability will be worse. If you suddenly exercise a lot, you will put too much pressure on the "tired" waist in a short time, which will make the lumbar spine unbearable and may cause symptoms such as lumbar disc herniation. Fat people should be especially careful when doing stretching exercises, which will cause waist muscle damage. In particular, it is best not to bend over and touch your toes. Fat people should also be especially careful when doing strength training. One is not to try too much weight, and the other is to make sure that your posture is correct when exercising. It is suggested that the belt should be used in strength training to achieve the purpose of fixing the lumbar spine.
5, overload exercise is not desirable.
Some people increase the intensity of exercise from the beginning in order to speed up, which may not be good. In order to lose weight successfully, we must adjust the exercise time and intensity according to our health, physical strength and exercise proficiency. In the first few weeks of exercise, beginners or people who don't exercise for a long time should relax their stiff muscles through simple exercise. Generally speaking, it is more appropriate as long as you don't feel tired the next day.
6, each exercise time control in 60-90 minutes.
Only doing 5- 10 minutes of exercise in your spare time can bring results? Of course, this kind of exercise can also bring a certain weight loss effect, but in order to effectively eliminate fat, it takes at least 40 to 60 minutes to exercise every time. When doing aerobic exercise, you can only consume body fat after the first 20 minutes. When doing anaerobic muscle strength exercise, it takes 20-40 minutes to complete the prescribed action, so light exercise can not effectively burn body fat and exercise muscle endurance. In order to get the best weight loss effect, it is best to do exercise five times a week, and each time it is best to last about 1 hour.
7. Choose your favorite sport and stick to it.
Whenever you start a new exercise, someone will always ask, "Are these exercises the best exercise to lose weight?" In fact, these people have a higher probability of giving up halfway. The effect of exercise diet is slower than that of diet diet diet. If you just want to lose weight as soon as possible, it's easy to be exhausted if you haven't received the weight loss effect. In the process of exercise, we must take pleasure as the first goal, so it is easier to stick to the perfect weight loss effect. And with the skill and love of sports, you will consciously find the deficiency, so it is easier to get the effect of losing weight.
8. Don't forget to stretch after exercise.
Stretching before exercise can warm the body, relax joints and muscles and prevent injuries. Moderate exercise after exercise can sort out the fatigue substances accumulated around the muscles and stimulate the muscles that are not used often. In addition, moderate exercise can restore heart and lung function and make the body change from exercise state to daily life state. In order to prevent injury and improve exercise effect, don't forget to do warm-up exercises before exercise.
9, exercise to lose weight needs to be adhered to, the cycle is healthy and effective for 3 months.
If you want to lose weight through exercise, you must keep exercising for at least 3 months before you can lose weight.