There are two kinds of exercises to increase consumption, aerobic exercise and anaerobic exercise. Aerobic exercise is also cardiopulmonary training. For slimming, aerobic exercise is the most basic and necessary. The principle is that a lot of oxygen is consumed during exercise, and oxygen is metabolized and synthesized in the body, thus burning fat.
You can lose weight by doing aerobic exercise. At first, I didn't care too much about which sport to play. I haven't studied carefully what kind of exercise can be reduced a little more and the effect is better. It's more important to strike first. After trying different sports, explore and choose what you like in order to stick to it. Persistence is a kind of magic, a kind of slimming power.
Aerobic exercise can be divided into three categories: the first category is the exercise that can speak easily, the second category is the exercise that is a little wheezing, and the third category is the intense aerobic exercise.
Walking, jogging and brisk walking are the first kind of exercise. People who no longer like sports can do it. They can do this easily when chatting with friends and shopping. Of course, the effect is not as obvious as the latter two sports, and it takes longer. I can't make any big moves when I hurt my waist myself. When exercising, I don't want to give up my exercise, so I have to stand against the wall and go for a walk. Xiaowei's habits and sports played a role. During the injury, the weight did not increase, and the fat content continued to decrease. If you eat a lot, friends who love to eat foods with high sugar, oil and salt can't see physical changes only by this kind of exercise.
The second kind of exercise with asthma includes running, swimming and dancing. This kind of exercise is suitable for most people. They can talk but can't sing when they exercise, so their heart rate will increase and their consumption will be higher. Swimming can reduce the pressure on the body and make the elderly, fat people or people who are recovering do exercise to lose weight. A little more peaceful like yoga is more suitable for girls.
The last kind of strenuous exercise made me speechless with anger. For example, playing basketball, tennis and sprinting. I prefer this kind of sports myself. I used to love sprinting, but I really don't know what "fat" is. Later, I went to boxing, enjoying the fun of doing sports, and I was more qualified to eat crazily after exercise.
Among the three types of sports, my understanding is that different types of sports should be mixed, so that the effect is best and more comprehensive. According to the recommendation of the World Health Organization, adults aged 65,438+06-64 should do at least 65,438+050 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise every week, or a considerable number of combinations of moderate and high-intensity activities, so as to be healthy. In other words, the second and third types of exercise are recommended.
Different ages, exercise habits and physical conditions have different suitable exercise intensities. Some people don't exercise at all, so running is a very strenuous exercise for him. For people with exercise habits, singers don't gasp when dancing or running. The exercise mentioned above is just an example. You have to adjust according to your own needs to find the right one. For me, the more effective weight-loss exercise aerobic exercise is running and doing hiit high-intensity interval exercise.
Aerobic exercise pays attention to time, frequency and intensity. The best time is about 30-60 minutes. Do it for a long time and turn exercise into a habit. Have a fixed frequency, do aerobic exercise for 3-5 days a week, and choose the intensity that suits you. It is not difficult to lose weight.
A friend will tell me that she moves every day, walks at home and does housework, but she just can't lose weight. Doing housework and walking are just daily activities, which increase your activity metabolism, which is different from exercise metabolism! It's different to really do sports! If you really want to lose weight, please run and jump as long as it's not because you are injured or unable to move.
If my sharing above is helpful to you, or if you have any questions, you are very welcome to leave a message below or tell me in private. Your feedback is my motivation!
Brief introduction of the author
I'm Yingying, from Hong Kong. I am a sister who manages money early and a sedentary office worker.
I love eating, nature, curiosity, exploration and long-term health.
The article is updated every Monday and Thursday.