1, morning
The heat required for physical exercise in the morning is also provided by the oxidation of fat accumulated in the body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.
2. 45 minutes before meals
The reasons why you can lose weight by exercising 30 ~ 45 minutes before meals are: decreased appetite and reduced food intake. During physical exercise, the motor center and sympathetic nerve of cerebral cortex are in a state of high excitement, while the food center is in a state of relative inhibition, and the secretion of digestive glands is inhibited.
3. 45 minutes after meals
Exercise for 30 ~ 45 minutes after meals can reduce weight, because the digestion and absorption function is weakened. Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
4. Combine exercise with diet
As long as you exercise more, you can lose weight. Although exercise can consume calories in the body, the effect of losing weight by exercise alone is not obvious. Therefore, in daily life, try to eat less and eat more meals, in order to achieve good weight loss effect.
5. Moderate fasting exercise
Moderate exercise 65438+ 0 ~ 2 hours before meals (that is, on an empty stomach), such as quantitative walking, dancing, jogging, cycling, etc. , help to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.
Step 6 exercise to lose weight
1, jogging to lose weight
Jogging is known as the king of aerobic metabolism, also known as fitness running. Jogging is very simple, and it is easy to adjust the amount of exercise. When jogging, people's waist, back and limbs keep moving, which can not only achieve the effect of fitness, but also effectively burn fat and reduce the storage of fat in the body, which has a significant slimming effect.
Step 2 jump rope to lose weight
Skipping rope for ten minutes every day is equivalent to jogging for half an hour or jumping for 20 minutes. When skipping rope, the wrist and legs are constantly moving, which can consume a lot of heat in a short time. It is also an aerobic exercise that can quickly achieve fitness effects.
3, variable speed running to lose weight
Variable speed running is a fast jogging mode, which is simple and casual and does not need to follow the rules. When the human body is exercising, the main sources of body consumption are fat and sugar. Combining jogging with running, a period of rapid and heavy exercise mainly consumes sugar, while a long period of moderate exercise can effectively consume fat and achieve slimming effect.
Step 4 do housework to lose weight
Doing housework can make the family environment comfortable and at the same time achieve the goal of slimming. Doing housework often consumes a lot of calories unconsciously. Although housework is a trivial matter, as long as you persist, you will have the same slimming effect.
Step 5 climb stairs to lose weight
Living conditions are better, but people exercise less and less, and the amount of exercise is limited. They take the elevator to work every day, so they might as well climb the stairs to exercise. Climbing stairs for half an hour can consume more than 200 kilocalories, which is far better than taking the elevator. It consumes 4 times more calories than walking, 2.5 times more than swimming, and 10 times more than sitting still. Climbing stairs for 30 minutes is equivalent to jogging 800 to 65438.
6, yoga to lose weight
In addition to fitness, yoga also has the effect of slimming. Different from aerobic exercise, yoga can improve metabolism, speed up blood circulation, change the ratio of fat to muscle, reduce the volume of fat cells and burn excess fat on the premise of self-cultivation.
7. Dance to lose weight
Dancing is a rhythmic whole-body exercise, which helps to restore and balance the biological rhythm of the body, promote blood circulation, help myocardial contraction and delay aging; Dancing can effectively slim the waist, hips and thighs. In addition to slimming, it can also increase the flexibility and flexibility of the body, exercise people's temperament and make you more elegant.
8, swimming to lose weight
Swimming is the aerobic exercise that consumes the most calories. The heat transfer in water is 28 times that in air. Eight minutes in water consumes the same amount of heat as two hours in air at the same temperature. Swimming can make the body get full exercise. People can be lifted up by the buoyancy of water, use their hands and feet together, and the joints and muscles of the whole body move evenly, so that all parts of the human body can be stretched and the body will become more symmetrical.