Exercise to lose weight should be moderate.
Moderate exercise can improve physical fitness, enhance immunity and shape a perfect body. So, how much exercise is appropriate? According to the recommendation of American Sports Medicine Association, the recommended exercise frequency for normal healthy adults is 3-5 days/week. It is recommended to exercise for 30-60 minutes every day. If you want to lose weight, the time can be extended, 60-90 minutes a day. At least 20 minutes a day, and a single exercise of less than 10 minutes can hardly achieve the effect of exercise. The exercise time can be adjusted according to the intensity of exercise. If you choose higher intensity exercise, the exercise time can be slightly reduced.
One-week exercise weight loss plan
The upper limit of a week's exercise time is 14 hour, so what should I do every day in less than 14 hour? I recommend a week's exercise plan to lose weight. Exercise as planned every day can not only make your body great, but also reduce fat and weight.
Monday: running+upper body equipment exercise
This is the most regular gym diet. Running is to let fat burn in the body, and fundamentally achieve the purpose of losing weight. Under normal circumstances, you can lose weight by running for 30 minutes. If you want to lose weight better, you can extend the running time to 45 minutes to 60 minutes.
Running is a whole-body exercise, and the equipment movement after running is mainly aimed at a certain part of the body. For example, when you want to slim your arms, you can use dumbbells to do several groups of swing arm movements.
Tuesday: Aerobics+Upper Body Equipment Exercise
Aerobics is also a kind of aerobic exercise, and its exercise intensity and fat burning effect are not inferior to running. Aerobics is to follow the rhythm of music, which is more interesting than running. A set of aerobics consists of several groups of movements, which can exercise all parts of the body.
On Monday, I did upper body equipment exercises. If I stop suddenly on Tuesday, the effect of exercise will not be great. So you can continue to exercise different parts of your upper body on Tuesday.
Wednesday: Yoga
After Monday and Tuesday's exercise, the muscles will be tight, and some beginners may have muscle aches. At this time, you can find a concentrated time, do a whole set of yoga, stretch and relax your muscles, and trim your body curves at the same time.
Thursday: Spinning bike
Spinning is an intense energy consumption. One of aerobic exercises, its main feature is active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. It has always been one of the most popular sports to lose weight.
I did upper body exercises on Monday and Tuesday, while spinning mainly exercises the lower body, so that all parts of my body can be exercised after one week. However, it should be noted that when riding a spinning bike, you should control the speed, neither too fast nor too slow, and protect your knees.
Friday: Hot Yoga+Jogging
Hot yoga is also one of the most popular sports for women, but it has great limitations and moderate exercise intensity. After doing a class of high-temperature yoga, maybe your exercise has not achieved the effect of losing weight. This is the best choice. Do some jogging on the treadmill to speed up the burning of body fat.
Saturday: swimming
Now in summer, the temperature rises, which is very suitable for swimming. In addition, the slimming effect of swimming is better than running. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules in 30 minutes, thus achieving the effect of slimming. The prime time for swimming is 40 minutes. In order to achieve better weight loss effect, each swimming time can be slightly more than 40 minutes, but it should not be too long.
Sunday: brisk walking+outdoor yoga
You can have a good rest on Sunday. But rest doesn't mean not to exercise, but to reduce the intensity of exercise, seize the time to do more outdoor activities, breathe fresh air and relieve stress.
Fast walking has a better weight loss effect than walking, and it is not tired of running. Therefore, on Sunday, you can go for a quick walk on the outdoor path. If you are tired from walking, you can take a short rest, then find a lawn, do outdoor yoga and stretch your muscles.