1, exercise to lose weight
What is exercise to lose weight?
Exercise is the most scientific and green way to lose weight. When losing weight, obese people consume excess fat in the body through certain aerobic exercise, promote metabolism, and achieve the purpose of losing weight through exercise. Usually, the more you exercise, the longer you exercise, and the more sugar and fat you consume. The most common exercise ways to lose weight are swimming, jogging, aerobics, dancing and so on.
Several most popular weight-loss exercises
The most exciting sport-bungee jumping
Bungee jumping is a very exciting outdoor sport. Jumpers stand on a bridge, tower, crane or even hot air balloon about 40 meters high, with one end tied to their feet and the other end fixed to the bridge or tall building, with their legs together and jumping upside down. When jumping down, the huge gap will make people feel worried and feel "dead". At the lowest point, the rubber bounced again, and people were pulled up and then fell. After repeated jumps, people will enjoy a kind of unrestrained pleasure like "free fall".
The most exciting sport-color race
Thecolorrun does not pursue speed, but only glory. This brand-new way of running was brought to China on 20 13, and one running party after another was held in China. Participants of "Thecolorrun" need to wear white T-shirts to enter the stadium. In the process of running, they will be sprinkled with various colors of powder, and finally they will run to the most dazzling end.
The latest exotic sport-riding polo
Polo is an ancient sport. But in modern times, horses are no longer common "means of transportation" and are used less in daily life. So people have a whim to combine the ancient polo with modern bicycles to innovate this ancient and fashionable sport. In riding polo, athletes can modify and strengthen their bicycles to adapt to the collision in the game. Even though there are some dangers, cycling polo is still very attractive. Not only do men like to play, but there are often mixed teams.
The coolest sport-Parkour
Parkour is a popular trend sport all over the world. Originally initiated by French soldiers in the Vietnam War, this sport became popular in Britain in 2002 and China in 2006. This sport regards scenes of daily life as a playground. The most common one is running in the city. Roofs, roads, fences, windows and so on have all become "equipment" for people to exercise. A group of people scurry in the city, and wherever they go, there will be a cool breeze blowing, and the scene is very shocking.
The most healing exercise-yoga
Yoga is still popular, still hot. On the one hand, yoga can exercise people's toughness, relieve muscles and improve their physical condition through rich stretching movements. On the other hand, breathing and meditation can make people calm, relax, purify their minds and improve their mental health. Therefore, yoga as the most healing exercise is absolutely deserved.
Matters needing attention
1, protein before exercise.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
2. Exercise should be diversified.
I do exactly the same exercise every time I go to the fitness center. With the same amount of exercise, I will burn less fat every time. This is why every time I lose weight, the previous effect is better. If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change regularly, give the body different stimuli, and the calorie intake will also rise linearly.
3. Keep the training interval
People have to exercise continuously for more than 40 minutes before fat starts to burn. The best way to lose fat is to extend the exercise time as much as possible. Try interval training, divide the exercise plan into several sections, and have a rest before exercise. For example, practice at 7 km/h for 2 minutes on a fitness bike, then at 5 km/h for 2 minutes, and then back to 7 km/h for 45 minutes.
4. Healthy and reasonable diet
Eat more vegetarian food, eat less meat and starchy food, but don't go on an excessive diet, otherwise it will damage your health. It is suggested that cassia seed, poria cocos and oolong can be used as Juewu decoction. Poria cocos can strengthen the spleen and stomach, and protect the liver. Drinking Juewu decoction regularly will not affect your diet and health, but also help to eliminate fat and detoxify, which can get twice the result with half the effort.
5. Warm up before exercise
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing". Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
2, the principle of running to lose weight
Three principles of running to lose weight
1, do lacing exercise first.
Anxious to lose weight, so put on running shoes and run directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching exercise or relaxation exercise before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first and then run, so that the burning efficiency of fat can be greatly improved.
2. Drink juice after running
Experts suggest drinking some fruit juice instead of boiled water or sports drinks after running to lose weight, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort symptoms such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. In addition, drinking lemonade immediately after running is also the secret to prevent fatty acids from accumulating in the body. So start drinking juice.
Step 3 choose running shoes carefully
Don't just put on a pair of sneakers to run. Not to mention the slimming effect, it may even damage women's fragile toes and soles, and the spine will be affected by improper vibration. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. It is worth noting that because women's pelvis is wider than men's, their feet are more likely to turn inward when running on the ground, so we should also pay attention to whether the running shoes use support rods on the inside of the arch and whether there are stabilizing pieces on the outside heel. Especially when the weight is large, the bearing capacity of the feet is greater, and it is more necessary to prepare a pair of good shoes.
Running to lose weight 3 don't be a principle.
1, don't run every day
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run once every other day for 20 to 60 minutes to avoid muscle fatigue and joint wear caused by excessive running. As for the day when you don't run halfway, you should do some stretching exercises to stretch your body and increase your flexibility. Just after running, you need to do enough relaxation activities, wipe your body with hot water instead of cold water, and then drink water or eat after your heart rate returns to normal. This concept is very important, which is the key to ensure the smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.
2. Don't run too fast.
Don't think that the faster you run, the more fat you burn. On the contrary, when you run very fast, your body lacks oxygen, your body is doing anaerobic exercise, and fat can't fully participate in combustion, so you can't consume it. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So how to judge whether the current running intensity is aerobic or anaerobic? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running, and you won't feel disordered breathing, which means that you are doing aerobic exercise that can best promote fat burning.
3. Don't just run for 20 minutes.
Theoretically, under the premise of full warm-up, jogging for 20 minutes, the energy consumed quickly is almost the same, and the stored energy fat begins to be mobilized and ready to burn; If you stop exercising at this time, you will not be able to lose weight by burning fat fully. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.