The most effective exercise to lose weight is aerobic exercise, which can help burn fat and improve human metabolism. Friends who want to lose weight remember to do more outdoor fitness exercises. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating. 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. 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. Skipping rope to lose weight

First, swimming. The data shows that the thermal conductivity of water is 26 times that of air. If heat dissipation in water at the same temperature is more than 20 times faster than in air, it will effectively consume people's heat. The test shows that swimming in water 100 meters consumes heat energy 100 calories, 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 human epidermis is constantly rubbed, so that the skin is relaxed and rested, so the skin of people who swim often is smooth and soft."

Second, climb the mountain. The effect of climbing mountains to lose weight in summer is remarkable. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to lose weight is aerobic exercise, and mountain climbing is the best 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.

Third, take a walk. Suitable for all kinds of people: swordsman, gun dancer, Tai Ji Chuan player, Mulan fan; Dance folk dances here and ballroom dances there. Singing left and right is better than sleeping in at home. Other auxiliary measures to lose weight include: eating more fruits and vegetables and eating less staple food and sweets. However, having said that, the most important thing is "persistence".

Here are some exercises that can consume 300 kilocalories:

Jog for 30 to 50 minutes.

Cycling 1 hour ~75 minutes.

Walk 1 hour ~l half an hour.

Swim for 30 to 40 minutes.

Play tennis for 45 minutes ~ 1 hour.

Jump rope for 30~40 minutes.

Small secret recipe of exercise to lose weight. Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training; If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out.

The experience of losing weight through exercise. The first move, exercise is expensive to lose weight. If you don't have a persistent attitude and spirit, don't exercise to lose weight. The exercise of fishing for three days and drying the net for two days is bound to backfire. Once it stops, the weight will rise rapidly. The second measure is a glass of water before and after exercise. Drink a cup of boiled water before exercise in the morning or evening (scientific analysis shows that evening exercise is more scientific and effective). Start with a small amount of moderate exercise until you do a lot of strenuous exercise and sweat all over. Rest for half an hour after exercise and drink a glass of boiled water. Third, exercise should be regular. The law mentioned here does not refer to the time of movement, but to the events of movement. This should be planned according to our own conditions and conditions, and constantly summarized and improved.