The most effective exercise to lose weight
1, 1 Moderate and low intensity intermittent exercise twice a week.
Research shows that some low-intensity or moderate-intensity intermittent exercise is more effective for slimming, because it can bring more exercise and stimulation to the body, so you might as well add some intermittent jogging when walking fast, which can increase the fat burning rate by 1.5 to 2 times, which is very helpful for reducing fat, and keep your body's high metabolism and make your body consume fat faster after exercise. But the intensity of intermittent exercise should not be too high. Generally, you can do low-intensity aerobic exercise five times a week, and the interval from/kloc-0 to 2 days is adjusted to interval training.
2. Doing outdoor sports consumes more calories.
Outdoor exercise consumes more calories than indoor exercise, and the air and environment are better, which makes people feel more comfortable, and it is easy to forget fatigue, so it will be easier and more comfortable to exercise. Running outdoors will consume more calories than running on the treadmill, and it is not easy to rebound.
Step 3 keep swimming
Swimming is also a good exercise to lose weight. You can lose weight quickly without rebounding, but persistence plays a decisive role. Although it is practiced, swimming also has a very good weight loss effect, because people need to consume more calories when exercising in water. As long as you swim for about half an hour at a time, you can consume a lot of calories in your body, which has the effect of losing weight and is not easy to rebound.
4. Skipping rope can effectively lose weight without rebounding.
You can also skip rope at ordinary times. Skipping rope is also an aerobic exercise with weight loss effect, which can only be carried out in a small open space. It only takes a few minutes to improve the respiratory rate and heart rate, and you can lose weight quickly and effectively. As long as you persist and are not afraid of rebound, skipping rope can also exercise your sensitivity.
Step 5 ride a bike
Compared with other aerobic exercises such as running, cycling to lose weight is more refreshing. To lose weight by cycling, you must do the following:
1, be sure to get up early. In the morning, people's body is only in the most vigorous period, and getting up and exercising can better accelerate the body's metabolism.
2. Choose a good location. Usually, everyone is busy with work and study, and there is no time to appreciate the people and things around them in detail. Therefore, in order to increase the interest of losing weight and make up for our shortcomings, it is best to choose outdoor places.
3. Not exercise. Sometimes you can't squeeze out special time to lose weight. 1 week, you can ride your bike twice or go to work by bike.
The best time to lose weight by exercise.
1. Morning exercise: 7: 30 ~ 8: 00.
Many people have the habit of doing morning exercises. After a night's sleep, people's physical function fails to return to the best state in the morning, and morning exercises are usually arranged before breakfast. If the exercise time is too long, the intensity is too large, the risk of injury is high, and hypoglycemia may occur. So do some low-intensity exercise in the morning, and keep aerobic exercise for about 30 minutes. The form of exercise can be light exercise such as walking, jogging and Tai Chi.
2. Delivery in the afternoon: 14: 00 ~ 16: 00.
From 2 pm to 4 pm, about 2 hours after lunch, it is a good time to strengthen muscle strength through exercise. Muscle endurance will be 50% higher at this time than at other times. In addition, this period of time is when the temperature is relatively high in a day, and people's body temperature also rises and their bodies are relatively soft. Doing exercise at this time can reduce the risk of sports injury. It is recommended to do some strength training to exercise muscles. Of course, you can also do some stretching exercises such as yoga while your body is soft.
3. Evening sports 17: 00 ~ 19: 00
5: 00 pm to 7: 00 pm is the best exercise time in a day, when people's physical fitness reaches its peak and their heart rate and blood pressure rise. People can do some high-intensity exercise, and the exercise time can be extended. Besides, it's just the time for office workers to get off work, and people can use an hour or so to exercise and lose weight. But it should be noted that dinner can only be eaten one hour after exercise. 4. Exercise from 20: 00 to 22: 00 in the evening.
Doing some low-intensity exercise after meals can not only help you sleep, but also lose weight and keep fit. It is recommended not to do strenuous exercise at night and exercise for too long, so as not to affect digestion and sleep. It is best to have an interval of more than one hour between exercise and sleep.
Matters needing attention in exercise to lose weight
1, protein before exercise.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
2. Exercise should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly. 3. Keep the training interval
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
4. Healthy and reasonable diet
Eat more vegetarian food, eat less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.
5. Warm up before exercise
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but what did the first 20 minutes belong to? Practice for nothing? . Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
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