Strategy 1: Exercise 3-5 days a week to lose weight quickly.
Aerobic exercise can effectively burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other. If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of muscle strength exercise to continue losing weight.
If you want to lose weight, you must exercise strictly for 30-60 minutes every 3-5 days, alternately with aerobic and muscle strength, or exercise for 60-90 minutes every 3-5 days. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight.
Strategy two. Exercise in the morning is the best time to lose weight.
It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in a day follows the following pattern: before you wake up in the morning, metabolism is at its lowest point. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.
Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories. Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.
If you can do five morning walks in 1 week, you can finish the distance of 4500m each time. Besides consuming 250-400 calories during exercise, plus after exercise? Added value? 180-400 calories, you can lose 1.8 kg of fat in one month and 2 1 kg in one year. In this 2 1 kg, what you lose is not water or muscle, but the fat you need to lose most!
Arranging your own morning exercise can get twice the result with half the effort. Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early after exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient!
Strategy three, make your heart beat faster, but don't be too reluctant.
The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted. For example, it won't take long to do 50 push-ups (as long as you finish them), but you will probably feel very tired!
But if you take a brisk walk instead (it seems to be slower than punching in before going to work) 10 minutes, you will feel relaxed and happy, and the calories you consume are 10 times that of push-ups!
Strategy 4: Sufficient exercise intensity
The intensity of aerobic exercise should be at least 60% of the maximum heart rate. So, for example, shopping in department stores on weekends, although my feet are sore and my legs are numb at the end of the day, the efficiency of burning fat is not as good as walking or stepping on a faster and stronger treadmill 1 hour.
People who want to lose weight should do at least 30 minutes of aerobic exercise with appropriate intensity, so as to burn more fat. In addition to losing weight, it can also increase cardiopulmonary function and softness. Remember to choose an exercise intensity, which can make you gasp a little, but not too much, which makes you feel a little tired, but you can still persist for more than 30 minutes.
Strategy 5: Cross-training to burn fat quickly and lose weight with half the effort.
Most people know that if you want to lose fat quickly and healthily, you have to do aerobic exercise for 30-60 minutes! But not everyone can find time to exercise every day. Cross-training, which is very popular in recent years, stagger muscle strength and aerobic capacity, and the fat burning efficiency is at least 15% higher than that of simple aerobic capacity. As long as you exercise less, you can still achieve good results, so that many busy modern people can easily exercise to lose weight.
Muscle strength training in cross-training can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercise can improve the fat burning ability of muscles and double the slimming effect! At the same time, cross-training is not only variable, but also muscle strength training can adjust the fatigue accumulated by aerobic exercise, reduce the accumulation of lactic acid and make the body feel lighter!
You can exercise with muscle strength of 1 minute, and do aerobic exercise every 5 minutes. Do this for 6-7 rounds for about 30-60 minutes. For example, 5 minutes treadmill+1 minute dumb gymnastics, 5 minutes treadmill+1 minute dumb gymnastics.
Strategy six. The longer the exercise time, the higher the fat consumption rate.
Losing weight should be based on the principle of reducing the fat that makes you loose and affects your health. This is the real focus! Studies have confirmed that if you just diet to lose weight, 30% of weight loss is due to muscle loss. Theoretically, if you exercise regularly and have a healthy diet control, your fat consumption can reach 95%. Exercise lasting 30-60 minutes, in which 50% of energy comes from fat consumption, is the best choice for beginners.
Advanced people may wish to exercise for 60-90 minutes, when the energy supplied by fat reaches 70-85%. Long-term excessive exercise for more than 90 minutes may make you tired, damage your blood or cause sports injury due to excessive free radicals.
The fastest way to lose weight through exercise.
climb the stairs
If you want to take advantage of the gap between life and work to achieve the effect of exercise, climbing stairs is a good choice, which has a very obvious effect on slimming. Going upstairs consumes four times more calories than walking and 80% more calories than running in the morning. When you go upstairs, you should stand on tiptoe, which can make your calves tight, slim and beautiful, killing two birds with one stone. Walking for half an hour every day is not only a waste of time, but also a good way to lose weight, which is a rare way for office workers to lose weight. When there are no stairs, we can walk back and forth in the same way at home and achieve the same fitness effect.
Do the housework
If you really don't have time to do exercise, take advantage of the opportunity of doing housework to keep fit. Often rolling up your sleeves and doing housework can also burn calories. You can also combine housework with exercise to lose weight. For example, when washing dishes, you can stand on tiptoe slightly to exercise your calves and lengthen your legs. When mopping the floor, stand with your legs crossed in tandem, make a lunge, and then push the mop back and forth with the strength of your arm, consuming 9 calories per minute.
dance
Dancing can exercise all parts of the body, effectively burn excess fat in all parts, make the skin firmer, slim and delay cell aging. Different dances have different slimming effects. For example, belly dancing has obvious slimming effect on waist and abdomen, while Latin focuses on the exercise of shoulders, waist and buttocks.
yoga
Long-term practice of yoga posture, pranayama and relaxation can prevent diseases. The slimming effect of yoga is not achieved by consuming energy through high-intensity exercise, but because the deep breathing exercise of yoga can increase the oxygen absorption and oxidation of cells in the body, thus burning more fat cells and achieving good slimming effect.
swim
Swimming is considered as the best exercise to lose weight. It is a whole-body exercise, which can exercise almost all the muscles of the whole body, not only shape, but also improve the cardiopulmonary function. Swimming is conducive to enhancing heart and lung function, exercising flexibility and strength, helping women recover their body shape after childbirth and enhance their physique. It's good exercise for people who are thin. Swimming is a sport that consumes more calories in a short time, because people spend the same amount of calories staying in water for 8 minutes as staying in the air for 2 hours. If you don't have much exercise every day, swimming is a better choice. The same is swimming. Freestyle exercises more than other strokes. 12 points of freestyle can consume 836 kilojoules of heat. For people who can't swim well, they can take a walk in the swimming pool instead, which has a very good effect on improving heart rate and can also achieve the purpose of exercise.
jogging
Simple running is called the king of aerobic metabolism. 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 keep moving, which is beneficial to heart, lung and blood circulation. Outdoor running will be limited by the environment, and the treadmill is a relatively good choice. It should be noted that it is best to loosen the handrail of the treadmill under the premise of ensuring balance, because this will increase the oxygen utilization rate by 8% and the heart rate by 5%. Choosing a treadmill with a certain slope can improve the weight loss effect. New North. Com reminds you that jogging usually takes a long time, so you should replenish water in time.
Variable speed operation
This fast and slow running mode is simple and casual, combining fast running with jogging, which can consume sugar and fat at the same time. It is found that variable speed running is the most suitable exercise for reducing fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main thing. Variable speed running can speed up the transformation of sugar and fat, so that the slimming effect is not easy to rebound. Running at variable speed on the treadmill is very easy to operate, that is, you can exercise at high speed for a while, and then cycle at a lower speed.
rope skipping
Skipping rope is no stranger to many women. In sports, skipping rope for half an hour is equivalent to jogging for 90 minutes, which means skipping rope can consume a lot of calories in a short time. It is a standard and healthy aerobic exercise, and the exercise rhythm is also very suitable for women. In order to achieve the effect of slimming, it is necessary to maintain moderate exercise, not less than 4 times but not more than 6 times a week, between half an hour and two hours each time. Too little can't achieve the effect of fitness, and overtraining for more than two hours will make the body extremely tired.