1, weight loss exercise at different ages
18 to 25 years old
Generally speaking, it is not recommended to lose weight before 18 years old, so here we introduce it from 18 years old. This age is the most suitable time for girls to exercise, so at this time, we should cultivate a good exercise habit for ourselves, and also lay the foundation for future shaping and make ourselves more energetic.
You may have to pay attention at this time. At this age, you may still be in school or office. Both of them need to sit for a long time, so they may cause the hips to collapse and the legs to thicken. This period is also an important period of chest development, so you can do the following actions more.
1 push-ups
2. Crouching
3. Flat bracket
25-35 years old
At this stage, the body's metabolic capacity begins to decline, and 30 years old is the lowest period of metabolism. At this stage, people who want to lose weight can't just rely on exercise, but also need diet, so as to lose weight successfully. In addition, people in this age group had better eat less high-calorie food, because these calories are not easy to be consumed after entering the body. It is best to choose fresh fruits and vegetables or high-protein foods, which can improve metabolic capacity.
Fighting fat with low-intensity exercise is the age when a woman's figure is most likely to go out of shape. Therefore, you must take fat in all parts of your body seriously.
In terms of exercise, we should pay attention to choosing long-term (more than half an hour at a time) and low-intensity aerobic exercise. First of all, women's bodies are not suitable for high-intensity exercise at this age, and they can usually do more sports such as swimming, jogging, cycling and walking. In terms of time, it is best to exercise for more than half an hour at a time, because the fat accumulated in the body really starts to burn, and it only starts after half an hour of continuous exercise.
After the age of 36
Exercise is good for health and anti-aging. At this age, staying healthy is beautiful. Scientists point out that 99% of the human body has a large amount of stored energy. Through this kind of exercise, this part of stored energy can be used as anti-aging and slow down the pace of physical aging.
How to do physical exercise in this period? Women of this age can go to health clubs and do slimming exercises under the guidance of coaches. In addition, walking for more than half an hour every day is also a good way to enhance metabolism.
2, the action of losing weight in autumn and winter
1. Operation
Effect index: ★★★★★★★
Adapt to the crowd: almost everyone
Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit. For middle-aged and elderly people, running can greatly reduce muscle atrophy and obesity caused by inactivity; Reduce the aging of cardiopulmonary function; It can lower cholesterol, reduce arteriosclerosis and help prolong life.
Technical points: each time is not less than 40 minutes, and the speed is mainly medium or jogging.
climb mountains
Effect index: ★★★★★
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
The temperature in late autumn doesn't feel very cold, but it decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. In addition, mountain climbing has a better exercise effect on cardiopulmonary function.
Technical points: the climbing speed should be slow, and you can adapt to the temperature by increasing or decreasing clothes when going up and down the mountain.
3. badminton
Effect index: ★★★★★
Adapt to the crowd: almost everyone
Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match.
Technical points: It is very important to prepare before exercise to avoid injury.
Exercise can strengthen your resistance, make your bones harder and prevent you from losing weight. In fact, there is no need to say more about the role of exercise in health. In this season, we don't need a reason to exercise.
Ride a bike
Effect index: ★★★★★
Adapt to the crowd: almost everyone
Climbing a mountain, combining speed and speed, can consume more calories.
It is best to go outdoors by bike. If you feel comfortable outdoors, you can use different intensity and rhythm, or do it on different terrain, such as changing the driving route and adding mountain climbing items.
You can try rhythm exercises, and the pedal can be stepped up and down. Try to pedal as smoothly as possible, don't jump on the seat, and keep your upper body relaxed. You can also try intensity exercises, slow down most of the time, and even talk while riding.
You can also do intermittent exercise, ride at a faster speed for 5 minutes, then relax 10 minutes, and then ride at a faster speed for 5 minutes. Changing the rhythm and intensity of exercise can make the exercise process interesting and form different intensity stimuli.