The most scientific way to lose weight by exercise is to pay attention to methods. Among all kinds of ways to lose weight, the safest and most effective way to lose weight is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight. The following is the most scientific exercise to lose weight. Let's have a look.

The most scientific exercise slimming method 1 Method 1: Keep jogging for more than 20 minutes.

If you want to lose weight, you need to lose fat, and among all sports, aerobic exercise has the best effect of burning fat. So, what is aerobic exercise? Simply put, it is a relatively low-intensity exercise that lasts more than half an hour and the heart rate is lower than 150 times per minute. In all aerobic exercises, jogging is relatively simple and easy, and the effect of reducing fat is also good. Running for more than 20 minutes every day will have a good fat burning effect. It should be noted that you should warm up and have suitable running shoes to avoid hurting your knees.

Method 2: do Bobby exercise.

Bobby's exercise is very popular recently, and it has long been called the exercise with the best fat burning effect. This is not a single action, but a comprehensive action that combines squats, push-ups and jumps. Doing Bobby exercise can quickly raise our heart rate to an extreme value. So this exercise is very intense. We should control the rhythm of exercise and keep our heart rate at around 120 beats per minute. Burning fat has the best effect, so you need to warm up before doing it.

Method 3: Swimming regularly.

Jogging and bobby exercise can mobilize most of our muscles and joints, so people with poor joints are not suitable for such exercises. If you want to lose weight through exercise, there is another good way, that is, swimming often, which consumes a lot of calories and has the least pressure on joints.

The most scientific exercise to lose weight II. The key to losing weight through exercise 1: Go outdoors.

It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by natural wind, moving objects will be subject to greater resistance; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.

The key to losing weight by exercise: pay attention to warm-up exercise

Many people don't like to warm up when they start doing sports, thinking that it can save time. But in fact, in this case, you waste time burning calories. Proper warm-up exercise can raise your body temperature and increase the activity of fat burning. Every time your body temperature rises during exercise, your cells will increase the metabolic rate by about 13%. Do at least 5 minutes of simple to moderate intensity warm-up exercise before exercise, gradually increase heart rate, activate muscles, accelerate breathing, and improve metabolism and calorie consumption.

The key to losing weight by exercise: exercise at least 12 minutes at a time.

Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.

The most scientific exercise slimming method 3 1, swimming slimming method

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.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. 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.

2, 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. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.

Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.

The most scientific exercise slimming method 4 1, walking: all sports come from walking. If walking is your main exercise, walk for an hour every day. If you want to get the results quickly, speed up.

2. Running: Running consumes 2 times or more calories than walking. Slowly increase the running speed, because running too fast can easily cause joint and muscle pain.

3. Cycling: This is the best way to exercise, especially in late spring and early summer. Buy a high-quality bicycle that meets your requirements.

4. Swimming: This activity can't lose weight like running or cycling, but it can exercise muscles and make you feel good.

5. Roller skating: This kind of exercise can burn a lot of calories and is very sexy. Wear a helmet and knee pads to prevent the road from being bumpy. Roller skating clothes let you parade around the city and get ready for bikini season. In fact, skilled skaters often skate in bikinis.

6. Skateboarding: Skateboarding is a good alternative when you can't jump out of the plane, bungee jump, hang gliding or snowboarding.

7. boating: boating is a very exciting sport for women, and it also exercises the body.

8. Wild desires: Women in Sex and the City exercise by making love-just like men. Long-term and passionate sex can be shaped and burned like women's gymnastics in the Olympic Games.