1, Precautions for losing weight by exercise
1, develop regular exercise time
Whether you choose to exercise in the morning, noon, afternoon or evening, you must have a scientific and regular exercise time and habit. There are several points for attention in the choice of exercise time: first, don't exercise on an empty stomach in the morning; Second, exercise at noon should be carried out after meals 1-2 hours; Third, if the afternoon exercise is between 16:00- 19:00, pay attention to supplementing appropriate carbohydrates; Fourth, if you choose to exercise at night, don't eat after 2 1: 00 in the evening, and don't exercise too hard, so as not to affect your sleep.
2. Combination of anaerobic exercise and aerobic exercise
Aerobic exercise and anaerobic exercise are not antagonistic exercises, but they have different weight loss effects. If you want to get the best weight loss effect, the coach suggests that you do aerobic exercise and anaerobic exercise at the same time. Aerobic exercise can consume body fat and exercise basic physical strength. Anaerobic exercise can increase skin elasticity and enhance muscle strength. In addition, anaerobic exercise can make us develop a constitution that is not easy to gain weight.
3. Warm-up before exercise is particularly important.
Warm-up is a very important part of exercise, the purpose is to make the body move. Don't think that warm-up is a waste of time or energy, because after warm-up exercise, muscles will be stretched better to avoid muscle fatigue and injury.
4, exercise must pay attention to the knee joint.
Some people like running, but if the weight base is large, the bearing capacity of knee joint and ankle joint will increase accordingly, which is prone to ankle joint swelling and pain, knee joint inflammatory pain and so on. Therefore, for children's shoes with a large weight base, it is best to choose swimming, strength riding, aerobic exercise in water and other sports that can better protect the knee joint.
5, overload exercise is not desirable.
Some people increase the intensity of exercise from the beginning in order to speed up weight loss, which may not be good. In order to lose weight successfully, we must adjust the exercise time and intensity according to our health, physical strength and exercise proficiency. In the first few weeks of exercise, beginners or people who don't exercise for a long time should relax their stiff muscles through simple exercise. Generally speaking, it is more appropriate as long as you don't feel tired the next day.
2. Weight loss exercise
1, take a walk
You can often take a walk after dinner when you have time. Taking a walk after dinner is also a very enjoyable thing. Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.
Step 2 swim
Swimming is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak. Swimming consumes 175 calories every half hour.
Step 3 turn the hula hoop
Shaking the hula hoop is a full-body exercise, which can achieve the effect of slimming, but the exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body.
3, common fruit to lose weight
1, banana.
Banana is a fruit with sugar as the main ingredient. After eating, it helps digestion and makes people feel full. More importantly, it contains low calories, which helps the human body to control appetite and lose weight.
2. grapefruit.
Grapefruit contains acidic substances, which helps to increase digestive juice, promote digestive function and absorb nutrients. With low sugar content, vitamin C helps to eliminate fatigue and beautify the skin.
3. tomatoes.
Tomatoes contain a lot of vitamin C and dietary fiber, which can enhance people's satiety and promote human metabolism. Moreover, tomatoes are relatively low in calories and can be eaten as weight-loss snacks, which are both full and weight-reducing.
4. pineapple.
Pineapple contains a lot of proteolytic enzymes, which is helpful for protein's digestion and weight loss. However, it should be noted that pineapple should not be eaten more, and it is best to eat it after meals, so as to avoid excessive acidity and damage to the stomach wall.
5. apples.
Apples are rich in pectin, which can accelerate the detoxification of human body and reduce the absorption of heat. The potassium contained can prevent leg edema, and the calories contained are not high, which is very beneficial to weight loss.
6. Kiwifruit.
Kiwi contains a lot of vitamin C, which is very effective in relieving fatigue and whitening skin. Moreover, kiwifruit contains a lot of proteolytic enzymes, which helps to prevent constipation and lose weight.
7. Lemon.
Lemon contains a lot of citric acid, which can promote the metabolism of human heat, and other substances it contains can promote the peristalsis of the intestine and help the human body lose weight.