1. Exercise can obviously enhance the functions of muscles and joints, and can improve the flexibility and flexibility of joints. Exercise also has a good effect on visceral function, especially on cardiovascular system and respiratory function, which can enhance the contractility of the heart, increase the cardiac output, keep the vascular system in good elasticity, reduce the deposition of metabolites such as cholesterol on the vascular wall, and reduce blood lipids.
2. Exercise can enhance the strength of respiratory muscles, increase vital capacity, improve vital capacity ventilation and ventilation function, and help to oxidize and burn off excess fat.
3. Exercise has a good effect on human digestive function, urinary function and metabolism, and also has a positive effect on stimulating appetite, improving sleep and regulating mood.
4. Physical exercise can improve and strengthen the command and regulation function of the central nervous system to the whole body. If obese people do a certain amount of exercise, they can act on the neuroendocrine system and stimulate fat consumption, thus promoting fat metabolism and reducing obesity.
5. Exercise can promote the burning of fat in fat bank, thus reducing fat and increasing muscle.
Second, exercise slimming needs 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 different stimuli to the body regularly, and the calories consumed 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.
Three, five ways to lose weight through exercise
1 belly dance
If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you. Unlike most people's imagination, belly dancing is not only as simple as twisting the belly, but also involves many movements of turning back and stretching the whole body. Its fitness effect is similar to the static action of yoga.
2. Fitness ball
If you pursue all-round physical fitness, then fitness balls are the best choice. Accompanied by soft music, you can relax wholeheartedly and integrate with the fitness ball in the most stretching posture, which is the highest realm of the fitness ball. A simple action can lose weight, and the effect is particularly strange!
Step 3 jump rope
Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
Step 4 run
Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!
Running is also related to interest. Some people think running is too boring and troublesome. Actually, running is not like this. If you don't like running, it only means that you haven't done your homework well. Choosing a suit of sportswear and buying a pair of favorite running shoes when you are ready to run can increase the fun of running.
Do enough warm-up exercise before running, so as to avoid the possible injury caused by running, and also enhance the sports effect of running, so that we can burn fat faster.
5, somatosensory movements
Wii fit is a unique somatosensory game, which uses the Wii balance board to play the game. In the game, players can swing from side to side to play hula hoop, twist their bodies to practice pitching skills, and even practice yoga with it!
Fourth, lose weight reasonably and healthily.
Generally speaking, reasonable arrangement of work and life, proper exercise in spare time as far as possible, and reasonable dietary nutrition supplement can achieve the effect of strengthening the body.
How to eat after exercise is very important. Exercise can consume fat, but how to consume fat without consuming too much fat, so that diet and exercise can reach a balance, it is best to suggest:
1, arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, they are reserved for Chinese food. You can have something light for dinner, and vegetables are the majority.
2. Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.
3. Fasting for 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.