Exercise can increase the utilization rate of sugar and protein, and prevent excess sugar and protein from being converted into fat, thus reducing the formation of fat. Sugar is the main energy substance of human body. Exercise can consume sugar intake and store sugar, and prevent excess sugar from being converted into fat. Muscle exercise can enhance the metabolism of protein in muscle tissue, enhance the metabolic capacity of muscle cells, increase muscle fibers and reduce fat storage.
Common methods:
1, jogging
Jogging intensity is small, and the body can keep moving for a long time, which is mainly powered by aerobic oxidation energy supply system. Each jogging time is controlled at about 30 ~ 60 minutes.
Step 2 jump rope
Skipping rope is a very effective aerobic exercise and also a bodybuilding exercise. It can not only enhance the cardiopulmonary function and the muscles of the main parts of the body, but also train the sense of balance and agility of the body, which is of great help to the coordination, posture and weight loss of the body.
Step 3 swim
Swimming is an exercise based on aerobic metabolism in the special environment of water. Can increase energy consumption, accelerate fat metabolism, reduce fat storage in the body, so that more energy is emitted in the form of heat, thereby enhancing the direct effect of weight loss.
Step 4 stretch
Every action of stretching is aimed at specific muscles, which can lengthen the muscles of the body and accelerate blood circulation, thus playing the role of burning fat.
5. Aerobic exercise
Aerobics is to improve the basic metabolism of the human body by making all parts of the body do aerobic exercise, so as to achieve the effect of losing weight.
6. Yoga
Yoga is to regulate the human body through breathing and exercise, so that the qi and blood of the human body are smooth, so as to achieve the purpose of losing weight, and it can also regulate the endocrine system of the human body.
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Extended data
The best time to lose weight and burn fat by exercise;
(1), 7: 30-8: 00 am
During the period from 7: 30 to 8: 00 in the morning, the heat required for exercise is provided by the decomposition and oxidation of fat accumulated in the body, which can help reduce the accumulation of fat in the body and is a good time for exercise to lose weight.
However, because the body function may not be able to return to the best state at this time, especially some people who like to exercise on an empty stomach, if the exercise intensity is too high and the time is too long, hypoglycemia is easy to occur. Therefore, it is not appropriate to do strenuous and high-intensity exercise at this time, and you can do some low-intensity exercise, such as brisk walking, jogging and Tai Chi.
(2) Afternoon 14: 00- 16: 00
This time is a good time to strengthen muscle strength through exercise, and muscle endurance will be about 50% higher than other times. Moreover, this time is also the time when the temperature is relatively high in a day, and the body temperature will also rise and the body will become soft. Doing exercise can reduce the risk of sports injury. You can do some strength training to exercise your muscles or do some stretching exercises, such as yoga and pilates.
(3) at night 17: 00— 19: 00.
Evening 17: 00- 19: 00 is the best exercise time of the day, because it is the peak of human physical fitness and oxygen uptake, and blood pressure and heart rate rise. Moreover, at night, the regulation of hormones and enzymes in the body is at its best, and people's senses such as vision, touch and smell are at their peak, so exercise is more conducive to good health at this time. During this period, you can do high-intensity exercise, but it should be noted that it is best to rest 1 hour before eating after exercise.
(4) 20: 00 pm to 22: 00 pm
In the meantime, you can do some low-intensity exercise to lose weight and help you sleep, but you should pay attention to the fact that the exercise time should not be too long and the intensity should not be too great, otherwise it will easily affect your sleep. It is best to end the exercise at 1 hour before going to bed.
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