Don't make mistakes if you want to exercise and lose weight. Although exercise is for health, most people focus on their bodies and want their bodies to be more beautiful. However, exercise is not effective if it is moved, and the effect will be greatly reduced if it is not done correctly. Let's take a look at the mistakes you don't make when you want to exercise to lose weight.

Don't make mistakes if you want to exercise and lose weight. 1 1, exercise time is too short.

Exercise is one of the most effective ways to lose weight. How to exercise to lose weight? Doctor Wang Tong said that the key to losing weight through exercise is to master the amount of exercise and the way of exercise. The principle of exercise to lose weight is to insist on doing aerobic exercise at least three times a week; Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising in order to achieve the goal of healthy weight loss.

2, the intensity is too great

Exercise to lose weight, we must first avoid strenuous exercise, which is ineffective and useless for losing weight, such as lifting barbells. Because of the short exercise time and large amount of exercise, the consumption of human body has surged, and a large part of this consumption is sugar and water, which is easy to produce hunger and thirst and will involuntarily increase food intake; This kind of exercise is not easy to stick to. When the heart rate of exercise exceeds a certain number of times, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective.

3. Every exercise should last 45 minutes.

Effective weight loss should adhere to aerobic exercise, and chronic exercise is aerobic exercise, which has the characteristics of moderate intensity, rhythm and uninterrupted, is conducive to fat consumption and is suitable for digestion and circulation. Cycling, swimming and other sports can effectively lose weight as long as they reach the three points of moderate intensity, large muscle groups participating and lasting more than 30-45 minutes. Experts remind that you should not do exercise when you are hungry, before eating or before going to bed.

4, high-intensity exercise can't lose weight

According to reports, the high-intensity, high-intensity and short-time sports that many young people like are generally anaerobic sports, such as 100m and 200m sprints, high jumps, weightlifting, horizontal bars and parallel bars. The main function of anaerobic exercise is to exercise bones, muscles, joints and ligaments, which can strengthen muscles and bones. Although they can enhance people's muscles and explosive power, but because they can't effectively stimulate heart and lung function, the fitness effect is not as good as aerobic exercise, so they can't lose weight healthily.

Don't make mistakes if you want to exercise to lose weight. 2 1, the posture is incorrect.

If every movement is not in place, it means that the intensity will be reduced, the muscle exercise will be small, and the calories consumed will not be much. A study shows that good posture can inhale more oxygen, exercise more easily and burn more fat. Remember not to exercise in a hurry, do a good posture, and the correct action is the most important.

2. In the absence of water

Almost every cell in the human body is made up of water. Without water, cells can't function effectively, fatigue will be faster and exercise will be more difficult. In a study, it was found that the physical strength and sports effect of dehydrated athletes were obviously worse when they were retrained. It has been suggested that drinking water at the ratio of "28c, c, c every 4 or 5 kilograms" within 65,438+0 to 2 hours before and after exercise can completely replenish the water lost by sweat.

3. Trust the number of calories on the machine.

Don't put too much faith in the number of calories burned on sports equipment. Most of these figures are inaccurate. The research presented at the general meeting of the American Muscle Strength and Physical Fitness Training Association shows that the number of calories burned on the elliptical machine is 30% more than the actual amount. It is suggested that numbers can be used as the basis of exercise and as the benchmark to improve exercise, but it is not necessary to rely too much.

4. Ignore the importance of retraining

According to the survey of Sporting Goods Manufacturers Association, more than 80% women will give up retraining, but it can promote metabolism. Aerobic training can increase satiety hormones, improve the body's ability to break down food and stabilize blood sugar, and prolong your satiety.

5. Heart exclusion exercise

No matter how effective you exercise, you can burn a lot of calories, but you don't like it. No matter how strong the effect is, it is impossible to have a good effect. For a sport that can burn 300 calories, once you are lazy once a week, you lose the chance to burn 1200 calories a month.

On the contrary, if you find a sport you like and have perseverance, it will be effective even if you are tired. According to the research of the University of Nebraska, one of the reasons why women keep exercising for more than one year is that they have found their favorite sports.

6. Watch videos on the treadmill.

Not only videos, but also magazines, these extra distractions will reduce the intensity of exercise and not burn a lot of calories. However, listening to music can increase the durability and intensity of aerobic exercise. Listening to rock music or pop music in a good mood can prolong the exercise time 15%.

Doing the following things well can also help you lose weight successfully.

1, there must be a clear positioning.

If you want to lose weight, you can't just have ideas without action. You must give yourself a clear position before you start to implement it. Only when you realize the necessity of losing weight from the bottom of your heart can you implement your weight loss plan step by step. Don't think that if you want to lose weight today, you will lose ten pounds tomorrow. Under normal circumstances, the speed of losing about four pounds a month, and then unchanged for a period of time. After a while, the weight began to drop again. So losing weight also requires patience.

2. Don't weigh yourself several times a day.

Some people pay special attention to weight changes when they start to lose weight. They always think that they can lose two pounds when they stand on the weighing scale, and they can't help weighing them several times all day long. In fact, this practice will be counterproductive, because when you start to lose weight, you may not lose weight for a period of time, or even get heavier because of some changes in clothes or drinking water, which is likely to dampen your enthusiasm, but make you lose confidence in losing weight and lead to weight loss failure.

3. Drink two cups of cassia seed lotus leaf tea every day.

For people who lose weight, these two ingredients are very good choices. Cassia seed can clear liver, improve eyesight and slowly improve intestinal function, which is especially good news for people with constipation. Can help clear the stool in the body. Lotus leaf has a very good effect of relieving summer heat, eliminating dampness and reducing swelling, and also has a good laxative effect. Therefore, mixing these two things in water will really help you lose weight.