Women must know the common sense of sports to lose weight. We all know that exercise is good for people's health. Many of them will lose weight through exercise. In fact, doing exercise is very effective for losing weight. Let's share the common sense that women must know about exercise to lose weight.

Exercise that women must know to lose weight 1 First, distinguish aerobic exercise from anaerobic exercise.

Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise carried out by the human body under the condition of adequate oxygen supply. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. So it has the characteristics of low intensity, fast pace and long duration. Exercise for at least one hour at a time, three to five times a week.

This kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Common aerobic exercises include: walking, jogging, skating, swimming, cycling, China traditional Tai Ji Chuan (Tai Ji Chuan), fitness dance, aerobics and so on.

Anaerobic exercise refers to the high-speed strenuous exercise of muscles under "anoxic" conditions such as running, weightlifting, throwing, high jump, long jump, tug-of-war and muscle strength training. Because of the speed and explosive force, the' sugar' in the human body cannot be decomposed by oxygen, so we have to rely on' anaerobic energy supply'.

This exercise produces too much lactic acid in the body, leading to unsustainable muscle fatigue. Exercise can cause muscle pain and shortness of breath.

Second, sweating has nothing to do with reducing fat.

Misguided by the idea that excessive sweating can reduce fat, people are willing to "sweat like rain". However, research shows that excessive sweating without proper hydration can easily lead to human collapse. You can't lose weight effectively by sweating alone, but you can achieve good results by adding some equipment training.

Third, women's training equipment muscles will not be developed.

As you can see on TV, women who participate in bodybuilding competitions are muscular. In fact, many of these "muscle men" have been drugged. The muscle growth of women is different from that of men.

Men grow by increasing their waistlines, while women's muscles grow vertically, which will only make them healthier.

Fourth, where to go for internships does not necessarily decrease.

Some people think that practicing abdominal muscles can reduce abdominal fat, but it is not. Reasonable equipment training can effectively carry out anaerobic metabolism and aerobic metabolism to achieve the purpose of reducing fat, rather than simply training muscles in a certain part.

Muscle training should also be used to lose weight.

Women only lose weight, not exercise muscles. Although their danger will not appear immediately, it is like a time bomb, buried under the surface phenomenon of health.

These hidden dangers include joint injury and lack of strength caused by osteoporosis. This is why many women's hands, hips and calves are prone to fractures, and it is also easy to cause low back pain and scoliosis.

Common sense of exercise weight loss that women must know 2 What are the exercise weight loss skills?

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.