Healthy exercise to lose weight 1. Walk in the water when swimming.

Walking in the water while swimming will increase the body's resistance. American sports psychologists have given this sport an interesting name, called "Mud Surfing". This method sounds easy to do, but after trying it, you will find that it takes much more effort to complete this exercise than the usual fitness methods, because the resistance of human body in water is 12- 15 times that in air. Can make the body consume more calories.

Healthy exercise to lose weight method 2, whole body exercise

Pay attention to the balance of heat consumption between upper body and lower body during exercise. So if you don't want to spend more time on fitness, about 45 minutes of exercise time is the most appropriate. Choose those sports that can exercise the whole body, such as swimming, boating, skiing, dancing, aerobics and so on.

Healthy exercise to lose weight 3. The exercise process cannot be treated carelessly.

You can't be sloppy during exercise. Complete each step carefully and strictly, and you can achieve the maximum exercise effect in a limited time. For the exercise range required by the coach, although we should do what we can, it is best to try our best to ensure that each movement can achieve the best effect.

Healthy exercise to lose weight method 4. It will be better to do exercises in sections.

Two-hour fitness exercise is divided into 40 minutes and * * * three times, and the fat consumption is almost seven times that of 60 minutes and * * * twice. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.

Healthy exercise to lose weight 5. Evening is the prime time for exercise.

In the evening, people's physical indicators reach the peak, such as heartbeat and blood pressure regulation, and the peak of human oxygen intake is also in the evening. In addition, at night, the regulation of hormones and enzymes in the body is at its best, and people's various senses, such as vision, touch and smell, are at their peak, so exercise is more conducive to health at this time. Morning exercise may lead to a heart attack. This view is the conclusion reached by American medical institutions after years of research.

Healthy exercise to lose weight method 6. Multi-combustion with load 10% calories.

Wearing a weight vest while walking or jogging can help you burn 10% more calories. The effect of weight-bearing vest is better than that of tying sandbags on legs or lifting dumbbells in hands, which is beneficial to bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg).

Healthy exercise to lose weight. Grasp the strong and weak rhythm.

If you master the strong and weak rhythm in 30-45 minutes of aerobic exercise, then your calorie consumption can be doubled. That is, during high-intensity exercise, a gentle recovery time is added every once in a while. The adjustment of exercise frequency varies from person to person, which does not mean that anyone should exercise until his heart is pounding, sweating and panting is a good exercise effect. What you have to do is to speed up the exercise frequency in a short time, 15% faster than usual for 3-5 minutes, and then slow down the exercise frequency to a normal state.

Healthy exercise to lose weight. High-frequency and high-intensity healthy exercise.

Can high-frequency and high-intensity healthy exercise really help us get rid of excess fat and fat? In fact, as long as you master the correct exercise methods and pay attention to details, you can get twice the result with half the effort.

Healthy exercise to lose weight method 9, the warm-up process can not be ignored.

Before exercise, the warm-up process can not be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. Warm-up preparations should be made before any exercise, including yoga, pilates and other fitness programs that we think are more soothing.

In fact, there are many ways to lose weight healthily. The key is to find the one that suits you.