How to exercise to lose weight is good. With the improvement of people's living standards, more and more friends in life become obese. Losing weight is also a hot topic in daily life. There are many ways to lose weight, and exercise is the best. Let's share how to exercise to lose weight.

How to exercise to lose weight? How to choose 1 slimming exercise?

1, as far as the choice of sports is concerned, you can generally choose moderate or fast-paced sports, such as running at a constant speed at a specified distance, tennis, badminton, aerobics and aerobic dance.

Proper weight training

2. The metabolic rate of muscle is relatively high. The basic energy consumption of a pound of muscle for daily maintenance activities is 130-2 10 joules, while the fat consumption is only 8 joules. If you want your body to consume more energy, besides aerobic exercise, weight-bearing training twice a week will make your muscles grow fuller, and muscle tissue consumes more energy than body fat tissue.

Weight loss exercise can't just exercise parts.

3. The human body is an organic whole, and the energy consumed by local exercise will be supplemented by the energy stored in other parts of the body. Moreover, local exercise is easy to fatigue, and it is difficult to exercise for a long time, and it is difficult to achieve the purpose of consuming excess energy. Therefore, local exercise should focus on whole-body exercise, such as jogging, skipping rope and swimming.

Time sharing exercise to lose weight

4. After each exercise, the body can maintain the highest metabolic rate 12 to 24 hours, at which time the accumulated fat in the body will be quickly consumed. Therefore, if you exercise for 2 hours, you will burn more fat than every 40 minutes. Doing exercise in different time periods as much as possible can achieve better weight loss effect.

Pay attention to exercise intensity

5. As far as exercise intensity is concerned, it is more appropriate to choose moderate intensity exercise to lose weight. Excessive exercise will strongly stimulate a certain part, resulting in a sudden increase in muscle volume. Moderate-intensity exercise can promote the fat in the human body to become free fatty acids and enter the blood, which will be consumed as energy during exercise. Free fatty acids that are not consumed will not synthesize fatty acids. At the same time, moderate-intensity exercise will not increase appetite, which can avoid taking in more energy due to exercise and aggravating the accumulation of fat in the body.

Pay attention to the timing of exercise to lose weight.

6. Weight loss exercise should be arranged 2 hours before dinner. In the evening, people's physical strength and other indicators reach the peak, such as heartbeat, the best time for blood pressure regulation is in the evening, and the peak of human oxygen intake is also in the evening, and the regulation of hormones and enzymes in the body is in the best state in the evening. People's vision, touch, smell and other senses are at their peak, so exercise is healthier at this time.

Exercise and lose weight. Exercise once.

7, exercise to lose weight to ensure a certain period of time, only after 20 minutes of exercise, the human body began to use the function of fat, the longer the exercise time, the greater the intensity, then the faster the fat burns, so each exercise takes at least 30 minutes, weight loss exercise generally lasts about 60 minutes a day, five days a week.

How to exercise to lose weight? 2 1. Lift your legs with your hands and knees.

Action: Kneel on the bed and support the ground with both hands. Slowly lift and straighten your right arm and left leg to the highest point, and then slowly lower to the starting position. Then switch to the left arm and right leg. Keep the head and spine in a natural state. The lifting height can be gradually increased, and exhale when you go up. Repeat 10 times.

Step 2 lift sideways

Action: Lie on your side, support your head with your left hand, support your body with your right hand in front of you, lift your right leg and lift your leg sideways, and curl your left leg. Pay attention to the body straight, toes down, heels up. Slow down. If you feel sore on one side of your hip after finishing, it means that the action is correct. Repeat 20 times on each leg.

3, prone shoulders.

Action: Lie on the bed with your arms straight forward. Slowly lift your upper body to the highest point, slightly raise your head, and then slowly lower it to the starting position. Keep your abdomen and below close to the mat, and don't use too much force. Repeat 10 times.

Tip: This posture is more like a yoga posture of Yuzhuxian. If you have difficulty straightening your arms forward, you can support your arms horizontally at your sides and shoulders.

Step 4 lift your hips on your back

Action: Lie on your back on the bed, with your legs bent, your hands at your sides and your feet flat on the bed. Push your heels hard, slowly lift your hips, and then slowly lower them to the starting position. Repeat this 10 times.

The lifting height can be gradually increased according to the bearing capacity. If you need to increase the difficulty, you can practice on one foot, or increase the weight in your abdomen (such as putting a pillow or a book).

Tip: In fact, this action is mainly to push the hips, and at the same time it will tighten the hips, so that you can not only slim your waist, but also lift your hips!

How to exercise to lose weight? 3. treadmill.

Treadmill is the best fitness equipment for home exercise. Can shape a good-looking figure and posture; Fashion classic, beautiful and generous.

Note: For friends who don't usually exercise regularly, when starting to use the gym treadmill, the speed of the treadmill should not be too high. Generally, 8 kilometers per hour is enough. Stick to it every day, and you can adjust the speed to suit your physical condition.

Second, the vertical exercise bike

Precautions:

1, the seat of the exercise bike is not easy to be too high, so it should be elastic to prevent the hips from twisting left and right when riding and reduce local friction.

2. When riding a bicycle, sit up straight on your hips and keep your legs balanced to prevent one side from exerting too much force and forming a tumor.

3. Menstrual belts, sanitary napkins and shorts should be soft, and it is best to ride less or not use exercise bikes during menstruation.

4. Exercise for a long time, pay attention to changing the riding posture, let the body center of gravity move, and avoid the perineum from concentrating on it for a long time.

Third, the multifunctional supine board

Note: Standard sit-ups are very effective. When doing them, we should pay attention to several essentials: try to flatten the abdomen when stretching, don't suddenly exert force when closing the abdomen, and try to ensure the same frequency when doing them until the end of each group, so that you don't have to sit up forcibly when you are really weak; Generally, doing three groups at a time can meet the amount of exercise; If the number of times in each group is pyramid data, that is, the second group is more than the first group as far as possible, and the last group is exhausted and feels abdominal muscles swell.

How to exercise to lose weight? 4 speed running to lose weight

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.

This is because the energy consumed by the human body during exercise mainly comes from sugar and 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 factor.

Climb stairs to lose weight

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.

Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

Dance to lose weight

Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.

Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.