1, exercise to lose weight quickly
The most effective exercise for people who lose weight quickly is aerobic exercise, which can get twice the result with half the effort with diet. It's best to finish aerobic exercise once in a row, and don't stop halfway. The calories consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise accelerates the amount of exercise, or the degree of sweating, which is conducive to the rapid weight loss effect.
What exercise can you do to lose weight quickly? Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days.
Skipping rope is a very effective aerobic exercise. It is a kind of bodybuilding exercise, which is of great help to heart and lung system, coordination, posture, weight loss and other organs.
The second 100 is to play 100 badminton every day. Sometimes I jump, sometimes I steal, sometimes I jump, sometimes I cut, and everything is used. In fact, kicking shuttlecock is of great benefit to our constipation. Shuttlecock doesn't need much space, just a small flat open space, and it can be exercised indoors and outdoors. The mistake is there. As long as you have time, take out the shuttlecock and kick it a few times.
For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or focus on physical load, and gradually increase the amount of exercise to avoid cardiopulmonary overload or muscle and joint injury.
The most important thing to change the voracious eating habits is to keep exercising. It is normal and healthy to set a goal for yourself and then stretch the front line, and lose less than 1 kg every week. In addition, leisure activities will also consume some energy, such as getting off one stop in advance and walking home, mopping the floor and cleaning the doors and windows at home, and often taking a hot bath or steam bath.
2. What exercise can reduce weight quickly?
1, jump rope
Skipping rope is not only simple in equipment, but also easy to learn. It only needs a small open space to exercise. It is a very good aerobic exercise to lose weight, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic weight loss before the game, and can also exercise the coordination and sensitivity of the whole body.
2. Cycling
Nowadays, many gyms have spinning bikes. These bikes are actually designed to be very suitable for aerobic training, but usually the bike training room is too small, and many people are prone to indoor hypoxia during training in the past, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Step 3 swim
Swimming enthusiasts who want to lose weight can choose swimming as an effective way to lose weight. This is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
3. How to keep exercising to lose weight?
First of all, why do you need exercise to lose weight? Because when you lose weight, you will eat more or less, which is obvious in the early stage of losing weight. But if you don't exercise, the basal metabolic rate will slowly decline, and the weight loss effect is not obvious at this time. At this time, exercise is needed. Exercise can keep your basal metabolic rate, make you feel full (the more you exercise, the less you want to eat), and it is very important that exercise can make you have a positive mood and relieve stress well, in short, you can get more benefits at one stroke!
Eat a little before exercise and put a cushion at the bottom. Give your body some energy, but don't eat too much. In that case, when you exercise, your stomach will have a heavy burden and you will feel uncomfortable. A fruit, a little bread and some biscuits are enough.
Choose your favorite sport. If you like something, you can stick to it easily. If you like strength, then practice dumbbells, do abdominal muscles for 8 minutes and so on; If you like speed, listen to the radio and go running outside. Hedgehog is a girl who likes soft sports, such as yoga, pumpkin, Katie, Duoyan Zheng and belly dancing. No matter whether you dance well or not, just twist it with the computer and it will be great! If you have qualified friends, I recommend swimming, which is very shaping. The amount of activity depends on your situation. It gets hot when you sweat a little. Don't push hard at once, and make sure you don't want to move again the next day.
Take a walk after exercise, don't sit down right away. It is said that it will make the thighs thicker. Drink some warm water. Take a shower after the sweat stops. Hedgehogs like to exercise at night. After taking a bath, if he is hungry, he will eat some fruit and porridge. If I wasn't very hungry, I would go to bed. I gained weight after 8 o'clock.
If you have poor self-control, I suggest you get a fitness card, which doesn't need to be expensive. Generally, girls seldom use equipment, just dance and run along. It's just a sports atmosphere. If you are a boy and want to practice muscles, go to the gym to find a sparring partner or ask the staff how to practice. Professional equipment in the gym makes it easier to exercise symmetrical muscles. Moreover, labor will also grow muscles, but the growth will be uneven, and the arms will not be so thick. If you have a favorite dance, Hedgehog suggests taking a dance class. It will be fun to play with and meet new friends.
Exercise does not require you to exercise every day, but at least three times a week. If you have a husband, wife or friends to play badminton with, basketball and table tennis are also good.