How to exercise correctly to lose weight? Exercise is the safest way to lose weight. After long-term exercise, you will find that your body has changed a lot. Next, I will show you how to exercise correctly to lose weight.

How to exercise correctly to lose weight 1 First of all, the intensity of exercise varies from person to person.

Close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate is only 70 ~ 80 beats/min during exercise, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.

Second, the duration of exercise is not less than 20 minutes.

Generally, the duration of aerobic exercise for healthy people should not be less than 20 minutes at a time, and it can be as long as 1 ~ 2 hours, mainly depending on personal physique. Aerobic exercise can be carried out 3 ~ 5 times a week, too little can not achieve the purpose of exercise.

Third, be alert to discomfort after exercise.

Post-sickness is an uncomfortable feeling after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.

Step by step is the basic principle.

Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise.

How to exercise correctly to lose weight? 2 1. Strength training is essential.

As far as reducing fat is concerned, the effect of aerobic dance jumping for an hour is not as good as that of weight training for half an hour. This is because the metabolic rate of muscle is relatively high.

A study by the Aerobic Research Association in Dallas, USA, proves that "the basic calorie consumption of a pound of muscle maintenance activities every day is 30 to 50 calories, while the calorie consumption of fat is only 2 calories." Therefore, if you want your body to consume more calories by itself, you must increase the ratio of muscle to fat in your body.

Going to the gym twice a week to do weight training, or getting into the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-consumption of fat.

2. Segmented movement

Research shows that the same two-hour fitness exercise, once and three times in 40 minutes, consumes almost seven times as much fat as once and twice in 60 minutes.

Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, at which time the accumulated fat in the body will be quickly consumed. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.

3. Exercise for at least 20 minutes.

Although it is said to be a short-time segment repetition, the shortest time for each time cannot be less than 20 minutes. From the point of view of promoting health, a single exercise 10 minutes or more can achieve the effect of promoting health. However, from the point of view of reducing fat and consuming calories, the exercise consumption of only 10 minutes is very small, and the consumption is mainly glycogen.

The premise of using fat energy is to keep exercising for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, glycogen in muscle and liver is consumed, and fat can be used to a great extent.

4, the action should be concise and feasible

When a dieter can make up his mind, he needs a good exercise method, which is simple and effective. Basically, he doesn't have to study deliberately, such as how to exercise muscles and how to do movements. It's best to look at it first and then follow it. Because losing weight is a physical activity, not a technical activity, the action must be concise and easy to implement.

For example, we recommend six simple exercises: in-situ leg lifting, in-situ backward stepping+knee lifting, in-situ backward squatting+forward kicking, left and right squatting, supine at both ends, and butterfly swimming waist twisting.

5. Diversification of sports.

No matter how you lose weight, you will encounter a plateau at some point and you can't lose weight. This is because, after engaging in a certain exercise for 6~8 weeks, the human body can gradually adapt to this kind of exercise intensity, and the original exercise load is not obvious to the body. Therefore, the intensity and time of exercise cannot be fixed, and the exercise load should be adjusted in time with the enhancement of exercise ability.

For example, weight loss, long-term aerobic exercise, you can choose jogging, dancing, swimming. On this basis, it is best to carry out strength training 2~3 times a week to increase muscle and basal metabolic rate in order to achieve better weight loss effect. In addition, high-intensity intermittent exercise, running and walking combination and other sports methods also have good results.

6. Develop good eating habits

After practicing and mastering the above good exercise methods, dieters should also pay attention to developing good eating habits. This is actually very simple. Three meals a day just need to control your dinner a little. Eat breakfast and lunch normally, try to control dinner, and the key point is not to be hungry or overeating.

7. Long-term persistence

You can't expect to lose weight by exercising, and you can't lose a catty or two every day. Even if you exercise to lose weight, it won't produce obvious results if you don't stick to it for a month.

Moreover, people who have just started exercising may find this phenomenon, that is, after starting regular exercise, they will suddenly gain a few kilograms, which is mainly caused by the energy distribution of the body. As a result, some people mistakenly think that exercise is getting fatter and fatter, so that they give up exercise.

In addition, it is generally believed that a healthy weight loss rate is about 5- 10% weight loss every March. If the weight loss rate exceeds 3 kg per week, it means that the body will be slightly or seriously damaged, and at this time, the resistance will decrease.