Exercise at night and lose weight quickly.
"I don't want to have a big belly. I want to exercise after dinner." I believe many people have heard this comforting word. So, how long is it better to exercise after meals? The doctor said that the time should depend on different intensity of exercise. For example, slow exercise such as walking can be done after meals 1 hour, moderate exercise can be done 2 hours after meals, and heavy exercise can be done 3 hours after meals. If you exercise when you are full, it will affect your digestive function and health.
rope skipping
You can jump rope. This sport requires small space and low investment. Of course, this also requires you to dance for a while. Time is based on 10 minute.
Do the housework
Housework is everyone's responsibility in life. When doing housework, MM may wish to change her mind, so that housework is no longer boring, and it can also play a slimming effect. In fact, doing housework is a good way to lose weight. Because when doing housework, the body will get exercise in bending and swinging, which will pull the fat in the body to metabolize quickly, thus easily getting rid of the autumn weight.
Can you lose weight by doing exercise at night? * What sports are suitable for losing weight at night?
Go backwards.
The oxygen consumption of reverse walking is 3 1% higher than that of forward walking, and the heart rate is fast 15%. So walking backwards is one of the most economical and effective ways to lose weight. Walking backwards can also prevent low back pain, because it can strengthen the muscles at the back of thighs and back. It is reported that walking backwards can also protect the cerebellum, and losing weight through exercise is conducive to improving the flexibility and coordination of the body, which is a very effective and beneficial method for the elderly to keep fit. When walking backwards, you should choose an open and flat place. The pace should be controlled at 45-60 steps per minute, and the distance to lose weight by exercise is generally 600- 1000 meters.
Curl up, sit up
Hold your chest with your arms crossed, your legs bent, your heels 30-50 cm away from your hips, your feet flat, your toes hooked on the bottom of the furniture, lie on your back, lean forward when you get up, and try to touch the furniture on your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.
3-minute jump
Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.
jogging
Jogging is a simple aerobic exercise, which can activate the muscles of the whole body, promote the body to burn fat, and achieve the effect of slimming. It is worth noting that the real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour. Jogging for more than 30 minutes can not only exhaust glycogen in the body, but also utilize fat in the body.
yoga
Yoga doesn't need much space. You can do it in your bed at home. Doing yoga at night can stretch the whole body muscles, relax the spirit, reduce fat and help sleep.
In short, as long as you exercise, you can lose weight (exercise for enough time and intensity), do housework, dance and climb stairs. The exercise time should be long enough and the intensity should be strong enough. Not if you don't breathe after exercise.
Matters needing attention in evening exercise
1. Control exercise intensity
Excessive exercise intensity at night makes the nerves easily excited, which makes it difficult for people to fall asleep and affects the quality of sleep. In addition, if you exercise too much at night and your body is too tired, you will be in poor spirits the next day, which will affect your work efficiency.
2. Do warm-up exercises before exercise.
Whenever you exercise, you should do enough warm-up exercises. This can prevent muscle damage.
caution
In the evening, some people like outdoor sports, such as running in the street. But there is not enough light at night, and many people come out to exercise. To be safe, wear bright clothes when you exercise outdoors at night, so that people can recognize you and won't collide with you. Besides, we should choose a sports ground with sufficient light.
4. Don't eat after exercise
Pay attention to replenish water after exercise, but don't eat other foods. People's metabolic ability is low at night. If they eat a lot at night, it will increase the burden on the digestive organs.