Seven principles should be adhered to in weight loss through exercise, and the most effective way to lose weight is of course exercise. Only by exercising can you get rid of your body fat quickly! Aerobic exercise can fully burn body fat, which is an outstanding method. Let's take a look at seven principles that should be adhered to in exercise to lose weight.

Seven principles to be adhered to in exercise to lose weight 1 12 minutes freestyle consumes calories.

Swimming with short time and high calorie consumption is the best choice to save weight loss time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!

Walking 65,438+0,000 steps every day can keep your body shape from rebounding.

You can lose weight by walking 65,438+0,000 steps every day for 65,438+0 months at the speed of feeling a little sweaty. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.

Jogging for more than 20 minutes can produce results.

Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.

Stretching exercise, 7 seconds at a time is best.

When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!

Pressing ear points can control appetite.

The point in the ear that controls appetite is called Hunger Point. Pressing about 5 times a day can effectively reduce appetite. It is best to do it 30 minutes before meals, and the effect is better. But the effect of losing weight varies from person to person.

Chewing more while eating can effectively reduce facial fat.

Chewing at least 20 times per meal can effectively reduce facial fat, so people who have the habit of wolfing down meals should improve as soon as possible.

Adhere to the seven principles of exercise to lose weight.

1, strength training is essential.

As far as reducing fat is concerned, the effect of aerobic dance jumping for an hour is not as good as that of weight training for half an hour. This is because the metabolic rate of muscle is relatively high.

A study by the Aerobic Research Association in Dallas, USA, proves that "the basic calorie consumption of a pound of muscle maintenance activities every day is 30 to 50 calories, while the calorie consumption of fat is only 2 calories." Therefore, if you want your body to consume more calories by itself, you must increase the ratio of muscle to fat in your body.

Going to the gym twice a week to do weight training, or getting into the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-consumption of fat.

2. Segmented movement

Research shows that the same two-hour fitness exercise, once and three times in 40 minutes, consumes almost seven times as much fat as once and twice in 60 minutes.

Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, at which time the accumulated fat in the body will be quickly consumed. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.

3. Exercise for at least 20 minutes.

Although it is said to be a short-time segment repetition, the shortest time for each time cannot be less than 20 minutes. From the point of view of promoting health, a single exercise 10 minutes or more can achieve the effect of promoting health. However, from the point of view of reducing fat and consuming calories, the exercise consumption of only 10 minutes is very small, and the consumption is mainly glycogen.

The premise of using fat energy is to keep exercising for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, glycogen in muscle and liver is consumed, and fat can be used to a great extent.

4, the action should be concise and feasible

When a dieter can make up his mind, he needs a good exercise method, which is simple and effective. Basically, he doesn't have to study deliberately, such as how to exercise muscles and how to do movements. It's best to look at it first and then follow it. Because losing weight is a physical activity, not a technical activity, the action must be concise and easy to implement.

For example, we recommend six simple exercises: in-situ leg lifting, in-situ backward stepping+knee lifting, in-situ backward squatting+forward kicking, left and right squatting, supine at both ends, and butterfly swimming waist twisting.

5. Diversification of sports.

No matter how you lose weight, you will encounter a plateau at some point and you can't lose weight. This is because, after engaging in a certain exercise for 6~8 weeks, the human body can gradually adapt to this kind of exercise intensity, and the original exercise load does not stimulate the body obviously. Therefore, the intensity and time of exercise cannot be fixed, and the exercise load should be adjusted in time with the enhancement of exercise ability.

For example, weight loss, long-term aerobic exercise, you can choose jogging, dancing, swimming. On this basis, it is best to carry out strength training 2~3 times a week to increase muscle and basal metabolic rate in order to achieve better weight loss effect. In addition, high-intensity intermittent exercise, running and walking combination and other sports methods also have good results.

6. Develop good eating habits

After practicing and mastering the above good exercise methods, dieters should also pay attention to developing good eating habits. This is actually very simple. Three meals a day just need to control your dinner a little. Eat breakfast and lunch normally, try to control dinner, and the key point is not to be hungry or overeating.

7. Long-term persistence

You can't expect to lose weight by exercising, and you can't lose a catty or two every day. Even if you exercise to lose weight, it won't produce obvious results if you don't stick to it for a month.

Moreover, people who have just started exercising may find this phenomenon, that is, after starting regular exercise, they will suddenly gain a few kilograms, which is mainly caused by the energy distribution of the body. As a result, some people mistakenly think that exercise is getting fatter and fatter, so that they give up exercise.

In addition, it is generally believed that a healthy weight loss rate is about 5- 10% weight loss every March. If the weight loss rate exceeds 3 kg per week, it means that the body will be slightly or seriously damaged, and at this time, the resistance will decrease.

Seven principles to be adhered to in exercise to lose weight 2 What are the skills of exercise to lose weight?

Exercise to lose weight is not as much as possible. Exercise requires certain skills, and weight loss exercise is no exception. Then let's look at the skills of weight loss exercise.

1, the movement has relaxation.

When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect. It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.

2. Push hard with one leg when riding a bike.

When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.

3. Divide the movement time

Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.

Step 4 walk with load

Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture. To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg). If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.