Daily trip 10000 steps
This is the least strenuous exercise, and it can burn fat easily. Of course, walking is not a casual walk, but a planned one.
Exercise should be gradual. If people who don't usually exercise regularly can walk 2500 to 5000 steps a day at first, that's a good result, because it will reduce the risk of death by 20% to 30%. More importantly, don't just pay attention to how many steps you take every day, but pay attention to factors such as diet. If you eat more calories, you will increase your exercise, eat less and walk less. If you eat big fish and meat and high-calorie and high-sugar seafood, even if you walk 10 thousand steps a day, it may not help you lose weight at all. )
10000 steps a day is equivalent to walking for 90 minutes. It is recommended to carry a pedometer to complete 10000 steps in stages. At the same time, don't take the elevator if you can climb the stairs. Don't take transportation where you can walk, or get off early to increase your chances of walking.
jogging
Jogging is one of the simplest aerobic exercises, which can burn body fat and deliver oxygen to all parts of the body.
Why do many people insist on exercising every day but losing weight is useless, because most people exercise until 30 minutes later? I'm sweating like a pig, and I feel that I have achieved the effect, so it's over. But these people are too tired to talk about it, or give up, and it will be effective soon.
This is mainly because it takes 30 minutes of continuous exercise, such as jogging, before the body starts to consume fat. Jogging can reach the stage of burning fat during aerobic exercise, and the jogging time should not be less than 40 minutes at a time. The main thing in the early stage is to consume your water, and then you can really burn fat effectively.
Times: From 10 minutes to 20 minutes and 30 minutes.
Take a easy step and pay attention to adjustment before you can run for a long time.
Six-minute stair climbing method
This method of losing weight can improve heart and lung function and burn fat, which is more suitable for dieters with good physique.
Climbing stairs every day can not only enhance the cardiopulmonary function, but also enhance the strength of muscles and joints and improve the flexibility of hips, knees and ankles. This is because climbing stairs strengthens myocardial contraction, accelerates blood circulation and promotes body metabolism. In addition, the acceleration of venous blood return can effectively prevent myocardial fatigue and varicose veins. When climbing stairs, the waist, buttocks and thighs are all exerted with great force, which accelerates the fat consumption of these parts and is conducive to weight loss.
When climbing stairs, you should also pay attention to your skills. When you go upstairs, your upper body leans forward slightly, bends your knees and lifts your legs. The forefoot falls in the middle of the step, and then you step on it with your support legs. When you go downstairs, your body leans back slightly, your muscles relax, and your forefoot alternately falls in the middle of the steps.
Climbing stairs is a good aerobic exercise, which can exercise our cardiopulmonary function and the strength of leg muscles. However, when climbing stairs, there is pressure and wear on the knee joint, because one leg has to bear twice the usual weight when going down stairs, and repeating the same action will also increase the pressure on the knee joint and other joints. Therefore, there is a saying that "going upstairs for fitness and going downstairs will hurt your health". However, as long as you pay more attention to exercise, you can protect your joints well.
So, what should we pay attention to when we often climb stairs?
Climbing stairs to exercise should first be combined with your own actual situation.
First, if the body is too fat and the pressure on the knee joint is greater when climbing stairs, we must master the relationship between speed and duration. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs.
Second, if you find discomfort in the process of climbing stairs, you should stop exercising immediately.
Third, if people have old knee injuries, try not to climb stairs.
At the same time, we should master the correct exercise methods.
First, when going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot first touches the ground, and then the whole foot touches the ground to buffer the pressure on the knee joint.
Second, you can massage your knee locally after climbing the stairs.
Third, it is best to do squats, stand up, static semi-squats and other exercises, so that the knee joint can be fully exercised to prevent stiffness.
I believe you should pay attention to prevent joint injuries and do more protective exercises. If you often climb stairs to exercise, your health will get better and better.
The disadvantages of climbing stairs are:
When climbing stairs, the knee joint should bear 3-4 times the weight, which makes the injury worse. Moreover, when climbing stairs, the curvature of knee joint increases, and the pressure between patella and femur increases accordingly, which will aggravate the pain of knee joint. Therefore, elderly people with knee joint diseases should take the stairs as little as possible, especially don't lift heavy objects up and down the stairs, and should take the elevator.
Times: 6 minutes is a cycle, climb the stairs for 3 minutes, and rest for 3 minutes, which can't exceed 30 minutes at most.
Find a staircase with 2~4 floors, climb the stairs repeatedly for 3 minutes and rest for 3 minutes. Adjust your breathing during exercise and don't rush it. After a period of exercise, it can be increased to 2 times a day.
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