Running to lose weight can't be blind!
Repeated exercise in one part may have a good effect on losing weight, but you can't stop muscle growth. You can't rush to lose weight and shape, and you can't stick to an activity. In common activities, the effect of running is very good, but many women who lose weight run for 1 ~ 2 hours, and the speed is not properly controlled. If you run for a month, your weight will change, but some people's calf muscles will start to increase, not to shape, but to become thick.
Exercise should also be balanced.
Fitness activities should be "nutritionally balanced" like eating, reasonably allocate the amount of activities and change the way of activities. If you exercise in the gym, the best steps are treadmill (or bicycle), local strength training, aerobics (or swimming), and the exercise time of each event is 10 ~ 20 minutes.
Better get your whole body moving.
If you do fitness activities outdoors, it is best to jog 10 ~ 15 minutes first, and then do some waist and abdomen exercises and personal sports activities (such as ball games, skipping rope, fitness supplies, etc.). ), and then hold some ball games or fitness activities, it is best to ensure the diversification of sports methods, so that more parts of the body can move.
Whether indoors or outdoors, the activity time is from one hour to one and a half hours, so you won't feel tired and the slimming effect is good. While exercising, athletes should control their own pulse. 20 times/10 second is an aerobic metabolism state that can make fat burn fully. Doing so can not only lose weight, but also make your body more perfect.
Keep up with your diet
In addition to the balance of activities, the intake of food and nutrition is also indispensable. Many people think that the idea of losing weight without eating staple food is completely wrong. Staple food can probably ensure the supply of carbohydrates, and carbohydrates are the most tense elements to promote fat oxidation analysis.
Open a small stove for yourself, and your figure is more perfect.
If you want to make your figure more perfect, you can occasionally give yourself a small stove, aerobics, Latin dance and yoga. These are activities that can roughly shape your body and lose weight quickly.
Most people walk an average of 5000 steps a day. If you don't have the habit of fitness, you can achieve the fitness effect by walking 5000 more steps every day. Usually we can walk 500 steps in five minutes. You can also take a pedometer when walking to control the amount of exercise. Below is a 1 day walking fat burning schedule, and a 25-minute noon walking shaping table for your reference.
1 day walking fat burning schedule
Schedule: Morning exercise: After getting up early and drinking a glass of water, you can walk slowly at home for 5 minutes and then climb the stairs for 2 minutes. Activity: 700 steps in 7 minutes. Morning exercise: If you go to the company by bus, you can get off at one stop in advance.
Activity: 10 minutes walk 1000 steps. Afternoon training: walk around the company after lunch. Activity: 5 minutes 1500 steps. Training when cleaning the room: not only is the room clean, but your fitness task is also completed.
Activity: 500 steps in 5 minutes. After-dinner training: take a pet or go out for a walk with friends. Activity: 5 minutes 1500 steps.
This short midday training can make your heart beat faster, burn excess fat quickly, and you don't need to change your sportswear specially, so if you work in a company, you should train every day. Training time: 25 minutes. Heat burning: 200 calories.
Schedule: 0-3 minutes: one foot per ankle 10 times. Hands akimbo, feet shoulder width apart, twist waist clockwise and counterclockwise 5 times. Turn the arm clockwise 5 times and counterclockwise 5 times. 3-5 minutes: Walk for training, but don't be too careful.
Activity intensity: 3-4. 5-23 minutes: Increase the walking speed and the activity intensity will reach 6-7. At this time, the fat in your body is burning rapidly.
When walking carefully and quickly, in order to ensure normal breathing and adequate oxygen intake, the arm should swing back and forth, the swinging arm should not be too small, and the arm should swing to the height of the chest. 23-25 minutes: slow down the walking speed to 3.5-4.0 kilometers per hour, and the activity intensity is 3-4.