If reducing calorie intake is passive slimming, then increasing calorie consumption is active slimming. The initiative is in your own hands, and it is often easier to win. So try to increase the daily calorie consumption. Then, exercise is undoubtedly the best choice.
However, different exercise methods will produce different slimming effects. How to choose the exercise that suits you from the new exercise has become a crucial link. Today's lesson is to tell you what sports are suitable for you. First of all, we should distinguish two important concepts: aerobic exercise and anaerobic exercise; Then I will talk about how to choose the exercise that suits you according to your personal situation.
Aerobic exercise and anaerobic exercise
1, the definition of both.
Literally, aerobic exercise means that there is oxygen in the process of exercise metabolism, but there is no oxygen in the process of anaerobic exercise metabolism
Accurately speaking, the full name of aerobic exercise is aerobic metabolic exercise, which must meet the following four conditions:
The energy needed for exercise is mainly provided by oxidizing starch, fat and protein in the body;
Most muscle groups (2/3) participate in sports;
The exercise intensity is between middle and low, and the exercise heart rate is kept at 60%-80% of the maximum heart rate [1];
Exercise has a certain sense of rhythm and lasts for more than 20-60 minutes.
Accordingly, the energy required for anaerobic exercise is mainly provided by decomposing blood sugar, and oxygen is not needed in the process of energy supply, with high intensity and short duration, and the heart rate during exercise is generally above 170- 180 beats/min.
From this point of view, in order to decompose body fat, we need aerobic exercise more. Moreover, aerobic exercise is a way to enhance respiratory and cardiovascular functions. At the same time, it can also effectively improve metabolism. Anaerobic exercise can play a good role in strengthening skeletal muscle.
2. The two represent the types of sports.
Common aerobic exercises are: brisk walking, jogging, climbing stairs, climbing mountains, swimming, dancing, aerobics, cycling and so on. It is also called endurance sports.
Common anaerobic sports are: weightlifting, sprinting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on. Also known as strength movement.
Remarks:
[1] Maximum exercise heart rate conversion algorithm: 220- age = maximum heart rate.
The best exercise heart rate exchange algorithm: maximum heart rate × 60% ~ maximum heart rate ×80%.
Second, choose the exercise that suits you.
1, according to the body type.
Choosing according to your slimming needs can often make the exercise more targeted and solve the body problem more targeted.
(1) whole body fat
Female friends of this size are prone to high fat rate, so the first thing to do is to reduce fat rate and ensure that the body is in a healthy state.
Recommended sports: brisk walking, jogging, mountain climbing and swimming.
(2) Upper body fat
Female friends who are prone to accumulate fat above the waist (including arms) usually feel full, and always feel that they are squatting, and what clothes they wear are not good-looking. This number also puts more pressure on the heart than on the lower body.
Recommended sports: aerobic boxing, fitness ball exercises, dumb bell exercises and belly dancing.
(3) Lower body fat
Fat is mainly concentrated in hips and legs, which is the trouble of most oriental women. However, the blood circulation of the leg is easily blocked by gravity, which leads to the leg becoming a dead corner of slimming, especially the calf.
Recommended sports: aerobics, Latin dance, strength cycling.
(4) Obesity of limbs
There is not much fat in the waist and abdomen, but the limbs are strong. Most of these figures are due to the high-intensity physical exercise, muscle tissue has developed before, but because of the cessation of exercise, muscle has become fat.
Recommended sports: comprehensive aerobics, Latin dance, yoga, badminton and other ball games.
(5) Obesity of waist and abdomen
The common symptom of white-collar women nowadays is to raise a small belly. It is usually caused by sitting for a long time because there is no other activity after a meal. This figure needs to do some exercises for the waist and abdominal muscles.
Recommended sports: Pilates, belly dance, Latin dance.
2. Special circumstances
Thin people with physical diseases, such as cardiovascular diseases such as abnormal heart rate. Under the guidance of a doctor, choose some low-intensity exercises that combine static and dynamic activities. Pay attention to the choice of action, control the intensity and time of exercise, subject to the direct feeling of the body. Not suitable for chest tightness, chest pain, panic, shortness of breath, cough and fatigue.
Recommended exercise: walking, jogging, pilates, yoga.
In addition to choosing the exercise that suits you, the second thing to pay attention to is to choose the one that is easy to implement and adhere to, which is more conducive to slimming success.