What sports can you lose weight? What sports can you lose weight?
What exercise do you do to lose weight in summer?
Weight loss exercise 1: swimming
Swimming can be described as a seasonal weight loss exercise in summer. The thermal conductivity of water is 26 times greater than that of air. At the same temperature, heat dissipation in water is more than 20 times faster than that in air, which effectively consumes human heat. Swimming in water 100 meters consumes 100 kcal of heat energy, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, due to the action of water waves, the skin is constantly rubbed against the human epidermis, so that the skin can be relaxed and rested, so the skin of people who often swim is smooth and soft. Here, please do a good job of sun protection for beauty lovers. Swimming indoors is easier to resist ultraviolet rays.
Weight loss exercise 2: mountain climbing
Go to the suburbs, where the temperature is at least two degrees lower or even higher, plus rich vegetation, fresh air and pleasant mood. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. A good way to lose weight is aerobic exercise. In summer, mountain climbing is a good aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.
Weight loss exercise 3: take a walk after dinner
Go for a walk in the nearby park. Under the high-temperature bath with heavy exhaust emissions in the city, there are water and trees in the park, which will bring a little coolness. Aside from impetuous mood, walking to lose weight in summer can be described as an excellent psychological weight loss package.
What sports can you lose weight? What sports can you lose weight?
Principles of losing weight by exercise in summer
The first principle of exercise to lose weight: insist on aerobic exercise.
Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is a good way to lose weight. There are three conditions for effective aerobic exercise: adequate oxygen participation; Most muscle groups in the whole body participate in sports; Keep it for 20 ~ 40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.
The second principle of exercise to lose weight: achieve moderate exercise intensity.
Exercise prescription to control obesity must reach a moderate intensity, too small will have no effect, too large will also endanger health. The intensity of self-test exercise can be determined by pulse (heart rate). The pulse immediately after exercise is 170 beats/min minus age (for example, at the age of 60, the pulse is 1 10 beats/min), indicating that the exercise intensity is appropriate. If it is lower than this value, "the face does not change color and the heart does not jump", indicating that the amount of exercise is insufficient; If it exceeds this value, it means that the exercise intensity is too high.
The third principle of exercise to lose weight: consume at least 300 kilocalories each time.
This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320 ~ 400 calories per day until 640 calories per day is appropriate.
The fourth principle of exercise to lose weight: make exercise prescriptions for different people.
Exercise prescription should be formulated by professional weight loss institutions. Through treadmill, power bike and other equipment, measure the level of aerobic exercise ability, and make a weight loss plan according to the obtained data and the physique of obese people. In the exercise control process of obese people, it is also necessary to constantly adjust the exercise prescription, so that you can neither exercise without a prescription nor use the prescription at the end.
Qingdao Youth Weight Loss Training Camp in Shandong Province can lose weight through small exercise.