1, climb the mountain
The weather is getting colder in autumn, and the most suitable outdoor exercise in this windy season is mountain climbing. At this time, climbing the mountain can not only avoid the scorching sun in summer, but also enjoy the fun of sports in mild sunshine. Moreover, in the process of climbing the mountain, you can also breathe the fresh air on the mountain and stay away from the hustle and bustle of life, which is refreshing. It is worth mentioning that the most important thing about mountain climbing is that it can also help people lose weight and rebuild their slim figure.
Step 2 take a walk
Walking is one of the most common and affordable ways to lose weight, especially in autumn. Cool weather can make walking a pleasure. Many modern mm have developed a good habit, that is, taking a walk after meals. Walking can quickly get rid of autumn fat, mainly because walking can help effectively digest food, accelerate blood circulation, make metabolic function run at high speed, and consume excess fat quickly.
Step 3: Go quickly
The cool climate in autumn is a good time to go quickly. Walking fast in autumn can not only achieve the function of slimming, but also have obvious effects on strengthening the body. And this way will be more favored by MM because of effective short-term exercise in autumn. Under normal circumstances, walking for half an hour can play a good role in losing weight, and in the process of walking, the fat on the legs and arms can also quickly fade away, thus creating tight lines on the legs and arms. Therefore, for MM who wants to lose weight quickly, walking in autumn is also a good way.
Step 4 ride a bike
Cycling in autumn is a combination of recreation and sports. In autumn, MM can not only lose weight by cycling, but also ride a bike at work, so that they can lose weight and go to work. Besides, after a busy week's work, you can go for an outing in the suburbs by bike, or you can relax and relieve stress. So cycling is really a versatile sport.
5. Play badminton
After a long period of promotion, badminton has gradually become a national sport in modern times, and many MMs also like this sport very much. In autumn, this simple outdoor exercise can effectively get rid of the fat in autumn. Badminton has few restrictions on the venue, so you can play badminton anytime and anywhere in autumn, which can not only play a good role in losing weight, but also achieve the function of strengthening the body to a certain extent.
Step 6 jog
The sunshine is fierce in summer, so everyone avoids outdoor sports. When you come to cool autumn, don't miss the good opportunity of outdoor sports. Try jogging. This exercise can promote blood circulation, speed up metabolism, burn fat better, and make you lose weight easily in autumn and regain your graceful figure. And you can fully breathe the fresh air in autumn and feel the cool breeze in autumn.
Autumn exercise weight loss schedule
1, the first day of the weight loss program
It is best to start a weight loss plan on Monday. The beginning of a new week can give MM a lot of confidence, and it is easy to count. On the first day of exercise, do some chest exercises and bench press exercises first. Today, you can do 4 groups, each group 12, and then you can climb mountains or run and do aerobic exercise for 30 minutes.
2, the next day to lose weight plan
The next day, you can eat whatever you want, but you'd better eat less snacks. The calories of snacks are unimaginable, and no amount of exercise can offset the calories of snacks. The next day, you do four groups of sitting posture pull-down exercises, each group is also 12, aerobic exercise for 30 minutes, you can play ball, run and so on.
3, the third day to lose weight plan
Exercise to lose weight for two days, and I can relax on the third day, but relaxing doesn't mean not exercising. Many girls may have backache on the third day. Today, I can go for a walk, ride a bike, swim or play ball together.
4, the fourth day to lose weight plan
In a blink of an eye, three days have ended, and the relaxation of the previous day can't kill all my confidence. Today, let's do some shoulder exercises and clock press, which is also four groups, each group is 65,438+02, then sit dumbbell press and dumbbell side lift, each group is 65,438+02, and finally add 30 minutes of aerobic exercise. Did you find it? The amount of exercise is beginning to increase. Keep it up!
5, the fifth day weight loss plan
The third day from the bottom. Success belongs to the persevering. Today, we do four groups of 65,438+02 arm-down standing postures, and then the dumbbells stretch in groups of 65,438+02 arms. We will do four groups of sitting posture and dumbbell bending, and each group will do four groups of 65,438+02 arms plus aerobic exercise for 30 minutes. On the fifth day, did MMs find themselves losing a big circle? Especially the arms, thighs and abdomen.
6, the sixth day weight loss plan
It's the penultimate day, and it can still persist today, which shows that losing weight is not far from success. Do aerobic exercise for 30 minutes first, then deepen squat exercise and back pedal exercise, and do 4 groups every 12.
7. Lose weight successfully on the 7th day
Seven days have passed and the weight loss plan has come to a successful conclusion. Congratulations, you have lost weight successfully. Today, you can go shopping. Shopping is nothing more than a girl's favorite. Don't underestimate shopping, it is also a kind of exercise. Relax for a day, girls, and get ready to go to work with a new attitude!
Matters needing attention in autumn exercise to lose weight
1, avoid strenuous exercise
Strenuous exercise is ineffective and useless for losing weight. As far as the selection of sports events is concerned, you can choose events with moderate or fast sports rhythm.
2. Insist on aerobic exercise
Choosing the characteristics of low intensity, rhythm and uninterrupted is conducive to reducing the quantity and volume of subcutaneous fat and suitable for digestion and circulation. As far as exercise intensity is concerned, moderate intensity is more suitable. How to control the exercise intensity in the middle intensity category? Usually, it can be controlled by measuring the heart rate. The range of moderate-intensity heart rate control for people of different ages is: 20 ~ 39 years old, 125 ~ 135 beats/min. 40 ~ 49 years old, 1 15 ~ 130 times per minute. 50 ~ 59 years old, 1 10 ~ 125 times per minute. Over 60 years old, 1 10 ~ 120 times/minute.
3, the best exercise time
Fitness and weight loss exercise should be arranged 2 hours before dinner. Research shows that the effect is the best at this time. The time not suitable for exercise is when you are hungry, before eating and before going to bed.
Step 4 control heart pressure
Autumn and winter are the seasons of high incidence of heart disease. The data shows that the probability of heart attack in winter is 50% higher than that in summer. During this period, sudden large-scale sports will cause extra pressure on the heart, reduce the blood supply capacity, cause hypoxia in the body, and increase the chance of illness. It is suggested to carry out low-intensity aerobic exercise before exercise and gradually transition to strength training. After strenuous exercise, exercise such as walking slowly should be carried out to restore the stability of blood pressure.
Step 5 avoid muscle strain
When exercising in autumn and winter, due to the cold weather, the contraction and stretching properties of human muscles are poor. If the body is suddenly overloaded without preparation, it is particularly easy to cause strain and tear of muscles and ligaments. After muscle strain, there will be local pain, tenderness, swelling, muscle tension, spasm, dysfunction and other phenomena, and in severe cases, there will be symptoms such as subcutaneous bleeding. The warm-up exercise time is slightly longer than usual, extending to 15~20 minutes.
6. beware of catching a cold
Whether in the gym or outdoors in autumn and winter, we should pay attention to the problem of catching a cold. In this season, because the temperature difference changes greatly, it is easier to sweat. When exercising, if you want to reduce your clothes, don't take off too much at a time. You should wait until your body is fully heated before you can gradually reduce your clothes. In addition, keep warm after sweating and don't wear wet clothes for a long time.