Matters needing attention in autumn exercise to lose weight
1, avoid strenuous exercise
Strenuous exercise is ineffective and useless for losing weight. As far as the selection of sports events is concerned, you can choose events with moderate or fast sports rhythm.
2. Insist on aerobic exercise
Choosing the characteristics of low intensity, rhythm and uninterrupted is conducive to reducing the quantity and volume of subcutaneous fat, which is suitable for digestion and recycling. As far as exercise intensity is concerned, moderate intensity is more suitable. How to control the exercise intensity in the middle intensity category? Usually, it can be controlled by measuring the heart rate. The range of moderate-intensity heart rate control for people of different ages is: 20 ~ 39 years old, 125 ~ 135 beats/min. 40 ~ 49 years old, 1 15 ~ 130 times per minute. 50 ~ 59 years old, 1 10 ~ 125 times per minute. Over 60 years old, 1 10 ~ 120 times/minute.
3, the best exercise time
Best weight loss exercise list in autumn
1, running
Running for 30 minutes can burn 374 calories. People who run regularly are slim for a reason. The main exercise parts during running are thighs and buttocks, and these are exactly the parts that need to be consumed for the accumulation of heat and fat in the body. In order to play the most effective role in running, swing your arms as close as possible to your body, don't lean forward and don't lift your feet too high. The middle of the foot touches the ground first, and then the toes touch the ground. Jogging and rest alternately are better.
Jogging is best done on the boulevard, not on the road. This is a really healthy way to lose weight. Because jogging on the road will make you inhale various gases such as automobile exhaust, which will damage your health. Therefore, if you want to lose weight quickly by jogging, you'd better choose a clean place such as a park.
Step 2 climb high
Mountain climbing can increase lung ventilation and vital capacity, enhance blood circulation, increase cerebral blood flow and increase urine acidity. The air is crisp in autumn. Due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions, which can promote a series of changes in human physiological functions, play an auxiliary role in treating asthma and other diseases, lower blood sugar, increase hemoglobin and red blood cell count of anemia patients, and improve human adaptability to environmental changes.
Old and infirm people should avoid the morning and evening when the temperature is low and climb slowly. Patients with hypertension and coronary heart disease should do what they can to prevent accidents.
dance
Dancing for 30 minutes can burn 22 1 calorie. Dancing is not only a fashionable way to lose weight, but also can make your limbs more flexible. For many women who have worked in the office for a long time, this is a very good way to lose weight by exercise, and they can choose the dance form they are interested in according to their own situation. The most effective and fastest dance forms to lose weight mainly include belly dance, Latin dance and ballet, which can make the whole body fat burn quickly, thus achieving good weight loss effect.
The key to dancing is to keep a fast pace, choose some fast-paced songs, such as some Latin or Indian songs, and be careful not to rest when changing songs. Try Bragasha's most popular method: download your favorite songs, choose an inspiring song at first, and then try a faster-paced song. Finally, you can try to slow down and calm down slowly.
Step 4 jump rope
Jumping rope for 30 minutes can burn 340 calories. This is a boxer's favorite training method. In order to maximize its function, you should choose a suitable skipping rope and stand in the middle of it, with the end of the rope handle just reaching the armpit. Then follow the following advice: separate your feet slightly, keep your body upright and don't take off too high from the ground. It doesn't matter if you don't jump rope You can do the same action with the same effect. Adjust the speed * * * fast or slow * * * and the way * * * to jump on one foot, jump on both feet * * or jump rope while jogging, and the weight loss effect will be better.
The position of skipping rope is very limited. You can jump rope in the park when the air is crisp in autumn, which can not only get rid of the weight of autumn quickly, but also breathe the fresh air in autumn and feel the cool autumn wind. Skipping rope to lose weight in autumn, skipping rope for more than half an hour is the best time. Skipping rope for more than half an hour can make the whole body's blood circulate continuously and make the body have a good metabolic effect. In addition, it can make the muscle lines of arms and legs tighter when skipping rope.
5.hula hoop
Hula hoop can burn 300 calories in 30 minutes. The most important function of hula hoop is to quickly reduce fat and rebuild a flat abdomen. Turning hula hoop in autumn can reduce the heat of turning hula hoop in summer, and the final weight loss effect will be more obvious. During the rotation of the hula hoop, the continuous movement of the hula hoop on the lower abdomen can accelerate the peristalsis of the intestine, make the garbage accumulated in the body quickly discharged, and solve the pain of constipation.
You can choose an adult-sized hula hoop. Hula hoop can reach your chest, so this size is just right. There is no need to change the pattern, just keep turning the hula hoop around your waist. At the beginning, standing back and forth with your feet and swinging your body weight back and forth are different from swinging left and right. When you turn a hula hoop, it's best to stick to it for more than 30 minutes at a time, so you can consume more fat. In hula hoop, you can lose weight quickly by keeping it three or four times a week.
Step 6: Go.
Walking for 30 minutes can burn 170 calories. In order to burn fat calories in all parts of your body, you must walk very fast, keep your body upright and swing your arms back and forth instead of left and right. Heels land first, then toes land. You can walk for two minutes, and then speed up for one minute as soon as possible, alternately.
7. Play tennis
Playing tennis for 30 minutes burns 272 calories. Just find a flat land near the wall or garage door and you can play against it. Forehand and backhand strokes can alternate-and then see how much you can do as a group. You can stand 25 feet away from the wall 10, so that you can hit the ball more powerfully. Practicing serving will burn calories, because you have to run over and bend over to pick up the ball. Try to call 50 or 100 times at a time, and you will redouble your efforts when you have a goal.
8. Squat against the wall
Squatting against the wall is very simple. When you are going to sit on the sofa and relax and watch TV, you can do this exercise to get rid of the fat in autumn. First of all, let your body stand upright against the wall and put your hands on your sides naturally. Then lean against the wall and slowly separate your knees, which is probably different from your hips. Then keep your upper body straight and squat slowly until your thighs and calves form a straight line. And this posture should be kept still for 30 seconds. Then slowly lift your body and repeat it five times.
9. Do housework
Housework is everyone's responsibility in life, and it is also the best way to lose weight. Because when doing housework, the body will get exercise in bending and swinging, which will pull the fat in the body to metabolize quickly, thus easily getting rid of the autumn weight.
The best way to lose weight in autumn
1. Don't sit if you can stand, and don't stand if you can walk.
Sitting for a long time will cause excess water and metabolic waste below the waist, especially in the buttocks and thighs, to be unable to be excreted normally. At the same time, the abdominal organs will be squeezed, and visceral fat will easily accumulate in the waist and abdomen, forming a "pear shape".
Therefore, try not to sit when you can do the work standing. Standing can not only make muscles in a relatively tense state, let fat actively participate in metabolism, but also effectively accelerate blood circulation in the legs and promote the discharge of toxins. In addition, during commuting, you can also walk instead of taking buses, subways and other means of transportation.
2. Be calm when you are hungry and choose healthy food.
Don't eat instant noodles, biscuits and potato chips. Oily noodles and sauces and unnecessary sugar will not bring any benefits to your health, but will only help you increase cellulite.
3. When eating, chew each bite 20 times.
Chewing at least 20 times can effectively reduce facial fat, and the effect will be better after 30 times. Chew until it is tasteless and then swallow it, which has a face-lifting effect.
4. Don't be picky about food
"All-round nutrition" refers to pure natural food. Adequate carbohydrates needed by human body, including whole wheat products, fruits, dairy products and starchy vegetables; Protein mainly comes from beans, meat, fish, poultry and eggs; And healthy unsaturated fats, such as nuts and olive oil.
5, two methods effectively reduce appetite.
*** 1*** 30 minutes on the soles of the feet * * *: Acupoints * * * are very effective in controlling appetite. Sticking to the soles of your feet for 30 minutes before going to bed every day is helpful to restore a regular diet and bid farewell to midnight snack.
* * * 2 * * * Press the auricular point 5 times in 5 seconds: the point where the ear controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. Press 5 times in 5 seconds, and the effect is better 30 minutes before meals.
6. Take a deep breath
Put one hand on your chest and the other hand on your abdomen. When you breathe normally, if your hands on your chest move upward instead of outward, then your breathing can only get one-third of the oxygen your body needs. If the oxygen content in the body is insufficient, then the fat cannot be completely decomposed, and the result of staying in the body is to gain weight.
There is a simple and easy way to master correct breathing quickly: lie flat on the ground with a book on your abdomen. When inhaling, the book should rise upward; When you exhale, the book will fall. This process should be very slow and smooth.
7, 1-4-2 Breathing exercises
Then you can do "1-4-2 breathing exercises" to lose weight.
*** 1*** First, inhale air from the nasal cavity once, and it is advisable to comfortably hold your breath for four times.
***2*** Then, the gas was pulled out of the mouth twice. If you inhale air through the nasal cavity four times, you can hold your breath 16 times and pull it out eight times.
Note: Whether inhaling or exhaling, try to reach the point where you can no longer inhale or exhale. It is recommended to practice ten groups at a time, twice a day.
8. The first thing after getting up: get moving.
Five minutes of intensive abdominal exercise in the morning can help you lose two inches from your waist; And it can speed up metabolism and make you energetic all day.
9. Make full use of spare time to burn fat efficiently. For example:
*** 1*** When you wash your face and brush your teeth in the morning and evening, you can stand on tiptoe and let your heel move up and down 50 times, which is beneficial to lose fat in your legs and buttocks.
***2*** When taking a bath, you might as well exercise your neck, twist your waist and stretch your legs, which can burn a lot of calories.
* * * 3 * * Climbing stairs is an excellent way to lose weight. In the same time, climbing stairs consumes four times as much calories as walking and twice as much as playing table tennis. Climbing stairs for 5 minutes every day can burn nearly 4 18.7 joules of heat.
***4*** When cooking soup, you can do some exercise to lose weight for your lower limbs. Hold the stove with both hands, straighten your legs and lift them back, try to speed up and lift them up. Every leg 10 to 15 times can reduce the fat on the back of thigh and buttocks.