Although the concept of losing weight through exercise has been deeply rooted in people's hearts, many students and office workers are usually busy with their studies and work, so I'm afraid most people can't insist on taking time out to exercise in the gym. But now, research shows that you don't need to take time out to exercise or go to the gym. You can also lose weight through exercise as long as you pay attention to using a little leisure in your life, so no time for exercise is no longer an excuse. Take action and integrate exercise into your life, you can lose weight successfully and let yourself "enjoy slimming" forever.
"Don't lack time and exercise less."
Break the myth that you must keep exercising for more than 30 minutes, and stick to exercising for 10- 15 minutes to achieve good results. Many people think that it takes more than 30 minutes to lose weight, but now the study finds that as long as you keep taking 10 ~ 15 minutes every day, you can achieve the slimming effect.
A. Principles
10 minute of light exercise stimulates the metabolic changes of 1 hour. Compared with 30-40 minutes of intensive exercise, 10 minutes of Zhong Jian physical exercise can lose 30% more fat and effectively enhance cardiovascular endurance. Research also shows that women can lose twice as much abdominal fat as women who only do strenuous exercise as long as they can walk for 10 minutes every day. Moreover, according to foreign media reports, only 10 minutes of exercise can make the body produce metabolic changes as long as 1 hour. ? Some metabolic changes that started after 10 minutes of running on the treadmill can still be detected after people rest for 60 minutes. Usually, after stopping exercise, people's heart rate will quickly drop to normal level in about 10 minutes.
B. Recommended exercises
1. Private time, short time, moderate and high intensity intermittent exercise.
Outdoor uphill 10 to 15 minutes.
Walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, the relatively rugged road surface will produce greater friction, and the moving car body will be subject to greater resistance due to the influence of natural wind. In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm.
Choose a heavier dumbbell.
Use a heavier dumbbell (for example, you have lifted a 10-pound dumbbell before 10 times, and now you lift a 20-pound dumbbell five times). Lifting a dumbbell will make you burn 25% more calories. Because heavy objects break more muscles, protein, your body must use more energy to recover, so your body consumes more calories.
rope skipping
The test shows that jumping for 5 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and also make your respiratory system, heart and cardiovascular system fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women.
2. Low-intensity activities that can be carried out during office hours
abdominal respiration
Relax the abdominal muscles when inhaling and contract them when exhaling. Repeat this action for 3 minutes. It can increase gastrointestinal peristalsis, promote metabolism and lose weight.
Relax your legs.
Sit in a chair, lift your toes, and at the same time, forcibly contract the calf and thigh muscles, and then forcibly lift your heels, so that the calf and thigh muscles keep contracting 15 seconds, and then relax. Doing this repeatedly for 5 minutes can improve the blood circulation of legs and feet.
revolving chair
Don't sit your whole ass on the chair, just sit at12 of the chair, and then do it in a basic sitting position, with your back straight, your right hand on the back of the chair, your left hand on the side of the right chair, and your upper body twisted to the left. When finished, exchange hands and do the same thing. Repeat five times. The swivel movement of this chair can help people with small stomachs to lose fat in this place, and it can also relieve the pain in the neck, shoulders and back during the swivel.
A wonderful way to stretch your arms
The right arm is high and the left scapula is bent back; Press the right arm joint with the left hand, touch the left scapula, and then stretch high; Switch sides and do this 20 times a day.
No props are needed, and the movements are not complicated, so it is suitable for practicing in the office. The first step is to tighten the muscles on the upper side of the arm. The second step is to tighten the muscles on the inside of the arms and chest.
Make a fist and relax
When the computer is turned on, clench your fist before opening it. This action is beneficial to relieve shoulder and neck stiffness. Hands up, arms forward, fists open again, repeat several times. Pay attention to make a strong fist, and straighten your fingers as much as possible when opening. Step 3 exercise at noon
After lunch, 10 minutes to climb the stairs.
Prepare a pair of flat shoes in the office. After lunch at noon, rest for about 15 minutes, and go outside the office for a quick walk that consumes calories 10 minutes. Or climb the stairs 10 minutes.
10 Minute Strength Training Afternoon
Take a break in the afternoon and do 10 minutes of small exercise with two mineral water bottles to exercise your arm strength; It's simple, just like lifting a dumbbell. Looking at the computer, lifting it up and then putting it down is like practicing dumbbells.
② Divide and utilize debris time in a planned way.
A. Use the morning time-get up early 1 hour.
Morning 10 minutes. Let's go.
Every morning, from the door to the bus stop, do a group of brisk walking exercises for 65,438+00 minutes to enhance your vitality-walk at a speed of about 65,438+000-65,438+020 steps per minute, so that you can breathe slightly and your heart rate is obviously accelerated.
③ Debris movement prompt
A. always put sports shoes in the office. Put on light sports shoes after work and walk home or go to the next stop before getting on the bus. Although it is a short stay, it consumes a certain amount of heat and achieves the effect of exercise. Maybe you can find different scenery along the way.
Or leave a small towel and do some simple basic actions in the office.
1. First, hold the towel in your right hand and straighten it. Keep your arm as close to your head as possible, let the towel hang behind your head, and then bend down from your elbow. At this time, the towel will hang on your lower back.
2. Bend your left hand upward from the back, also starting from the elbow, hold the other end of the towel, and slowly move both hands together until the right hand holds the left hand.
3. At this time, your hands are behind your back, and the elbow of your right hand will just be placed on the back of your head. Remember, don't bow your head, but press your right elbow hard. At this time, you will feel that your right hand is very sour.
4. Hold for 20 seconds, then change the left hand up and down, and do it for 20 seconds.
5. Do it once in the morning and evening, twice in the left and right hands, and it only takes 5 minutes every day.
B. You can also use the time of meeting and communication to walk around more at work, which not only increases work efficiency and makes your relationship with colleagues more harmonious, but also helps you lose weight by participating in activities. Try to take the stairs instead of the elevator, which is also an effective way to lose weight. Swing your legs greatly when you go up the stairs. If you want to lose weight, you can also run a flight of stairs to increase the weight loss effect.
Matters needing attention in exercise and diet to lose weight
1, warm food
If you want to accelerate the burning of fat, try to eat some warm food one hour before exercise, which can effectively improve the body's basal metabolic rate. Such as carrots, onions, leeks, peppers, ginger, onions, garlic, peppers and so on. It is the best choice before exercise, but people with gastrointestinal discomfort should eat as little as possible to avoid increasing the burden on the stomach.
2, the right amount of carbohydrates
In the slimming stage, we should strictly control the intake of calories, but strict control does not mean being hungry. If you exercise to lose weight when you are hungry, you will not achieve the goal of losing weight, but will have psychological compensation, so you will generally eat more after exercise. Therefore, one hour before exercise, it is best to supplement some carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and so on.
Supplementing these foods properly can not only avoid the discomfort of excessive blood sugar drop after exercise, but also increase the endurance of exercise. If you still feel hungry before exercise, you can also drink some low-sugar drinks, such as honey water or low-sugar soybean milk.
3. Warm water above 500cc
In the process of exercise, the body will consume a lot of calories, and at the same time, it will accelerate blood circulation, leading to a large loss of water. Moreover, a large amount of electrolyte is lost with sweat, and failure to stay up late in time will lead to severe dehydration. Therefore, we must pay more attention to hydration before exercise, which can also accelerate the burning of body fat.
4. Sugar-free coffee
Studies have found that a proper amount of coffee before exercise can also increase the burning rate of fat, so drinking a cup of sugar-free coffee before exercise can help you burn fat quickly, thus achieving the effect of losing weight as soon as possible. Of course, not everyone is suitable for drinking coffee before exercise. For example, some people who are prone to palpitation and insomnia had better not drink coffee to avoid discomfort.