1, how to exercise effectively to lose weight
Anaerobic increases muscle mass and doubles body weight.
Such as running, swimming, cycling, etc. All belong to aerobic exercise, which can consume a lot of calories and is the best way to lose weight. However, in recent years, anaerobic exercise for muscle strength training has gradually become popular, mainly because it can help increase muscle groups and improve the basal metabolic rate of the human body. If you want to have a good weight loss effect, it is suggested that you can be anaerobic before aerobic, and the effect is better.
If the exercise foundation is poor, it is recommended to take oxygen first.
Because anaerobic exercise takes liver sugar in the body as the main energy, aerobic exercise can accelerate the burning efficiency of fat when liver sugar is consumed to a certain extent. Unless the exercise foundation is poor, the strength may be less after anaerobic exercise. You can run first and then cooperate with basic muscle strength training. It is important to do enough warm-up and stretching before and after exercise to avoid sports injuries.
How to lose weight and exercise effectively?
In the early stage of weight loss, aerobic exercise can be the main thing. After 4 ~ 6 weeks, you can moderately increase muscle strength training and gradually increase muscle proportion. Increasing basal metabolic rate through anaerobic exercise is helpful to maintain body shape and prevent from getting fat again. The effect of exercise will accumulate and the thermal effect of exercise will last. After a period of exercise, the metabolic rate will increase. Therefore, it is helpful to take some time to exercise more 30 minutes after exercise, and supplement protein and carbohydrates, which will help muscle growth and speed up metabolism.
2. What are the common misunderstandings in weight loss?
1. Go to exercise on an empty stomach
If it's low-intensity yoga or jogging, you can do it on an empty stomach. At this time, the content of glycogen in the body is relatively low. After exercise, it will stimulate the body to mobilize more fat to supply energy, and the effect of reducing fat is better than after meals. But don't exercise if you have obvious hunger. If it is more intense exercise, such as high-intensity aerobic interval, strength training and so on. It is not recommended to do it on an empty stomach. After a large amount of glycogen is consumed in the body, it is easy to cause hypoglycemia reactions, such as dizziness, fatigue and palpitation.
2. Don't eat after exercise
Not only will it not enhance the slimming effect, but it will damage the muscles. After exercise, especially over 1 hour, you must replenish nutrients and water for your body in time, such as oats, bread and other carbohydrates, juice and milk, because your body will lose a lot of water and electrolytes and consume a lot of liver sugar during exercise. If it is not replenished in time, sports injury and fatigue muscles can not be repaired in time, which will lead to muscle loss and injury over time.
3. Improper selection of sports events
Obese people exercise just like normal people exercise under heavy load. Therefore, we should pay attention when we start to take part in exercise. First of all, we should choose good sports. Generally speaking, the whole-body dynamic exercise (aerobic exercise) with the goal of exercising the whole-body physical strength and endurance is mainly used, such as cycling, dancing, walking, jogging, going up and down stairs, climbing mountains, various ball games and gymnastics, skipping rope, swimming and walking in water. Among them, riding and swimming do not bear much weight on knees and feet, so they are more suitable for obese people to exercise.
Losing weight requires a lot of fat, and fat consumption requires a lot of oxygen and a long enough exercise time. Therefore, in order to achieve the goal of losing weight, we must choose exercise that takes a long time and can inhale a lot of oxygen (called aerobic exercise), so the best exercise to lose weight is walking. This is the best way to consume excess fat. Friends who want to lose weight should always think of such a piece of advice: "It is better to go for a walk by car than to sit and watch".
4. Improper exercise control
Whether weight-loss exercise can achieve satisfactory results often depends on whether the amount of exercise is properly mastered. If the amount of exercise is too small, you can't consume excess calories, and the weight loss effect is not ideal. Excessive exercise, beyond the body's capacity, will cause excessive fatigue, cause adverse reactions, affect health, and it is difficult to persist. Generally, young people can exercise more for a longer time, and the highest heart rate during exercise can be controlled at around 140 beats/min. For people who are weak or have mild chronic diseases, the amount of exercise should be limited to heart rate 100- 120 times/minute, and it is appropriate to accelerate breathing during exercise and keep exercising for a while after sweating slightly.
If you feel tired after exercise, but your mental state is good, your physical strength is abundant, your sleep is good, and your appetite is good, it means that the amount of exercise is appropriate. If you feel very tired after exercise, your limbs are sore and heavy, and you are still very tired the next morning, and you are dizzy, weak, have no appetite, and feel weak in exercise, which means that you have too much exercise and need to adjust it in time.