Go, go, go.
Walking fast is one of the best ways to lose weight. You can take the stairs without taking the elevator to work, and shopping is also exercise. The most important thing is to set a small goal for yourself, such as walking for 30 minutes three or four times a week, and then gradually increase the time or frequency of walking with the adaptability of the body.
Jogging or running
Jogging speed is usually 6.4-9.7 km/h, while running speed is generally faster than 9.7km/h. As beginners and even people who seldom exercise, these two exercise methods can also help us lose weight and fat within 1-2 weeks. In addition, they can also help burn visceral fat.
Ride a bike or spin
Spinning is also a good way to lose weight. Riding is a non-load-bearing, low-impact exercise, so it will not cause too much pressure on the joints.
Weight training (strength training, anaerobic training, resistance training, weight lifting)
Weight-bearing training can help us strengthen strength, exercise muscles, accelerate fat burning and improve metabolism. Weight training three times a week, each time only 1 1 min, can increase the metabolic rate by 7.4% on average, which is equivalent to burning 125 calories when sitting still every day.
Anaerobic interval training, HIIT, high-intensity interval training
Everyone is familiar with the HIIT movement. Usually, after 3-30 minutes of HIIT training, you can burn a lot of calories. However, this training method can't last long. If you really try your best to finish it, 10 minutes is the limit, so it's great for you to continue your HIIT exercise 10 minutes!
swim
Swimming is a good way to lose weight and keep healthy. Swimming style will also affect the calories consumed. For example, a 70kg person can burn 298 calories in backstroke, 372 calories in breaststroke, 409 calories in butterfly and 372 calories in freestyle every 30 minutes.
yoga
Yoga can not only help to lose weight, but also relieve stress. A study of 60 obese women for 12 weeks found that compared with the control group, their waistlines were reduced by an average of 3.8 cm through 90-minute yoga classes twice a week.
pilates
Pilates is very suitable for beginners and very interesting. A study found that a person weighing 64 kg can burn 108 calories in a beginner's Pilates class for 30 minutes.
Besides losing weight, Pilates can also relieve low back pain and improve strength, balance, flexibility, endurance and overall health.
Give a word or two to the young ladies who lose weight. Exercise is very important. A little bit every day will help them lose weight.