When we do local exercise, we only strengthen the local muscle contraction ability, but we can't really burn off the fat in a specific part. Effective exercise to lose weight is to have enough intensity, frequency, duration and bull's-eye rate. The most ideal way is to form the habit of exercise first, step by step, and gradually increase the amount of exercise.
Choose a sport that you can stick to, such as skipping, swimming, running, brisk walking and square dancing, as long as you can stick to it. If the daily intake is less than the daily output, plus a certain degree of flat support, as well as sit-ups and pull-ups, after a period of efforts, muscle tissue will gradually increase and fat tissue will gradually decrease.
The best way to lose weight by exercise is mainly low-intensity and long-term aerobic exercise, such as jogging for a long time, skipping rope, and relaxing swimming instead of swimming competition. This kind of exercise has a better weight loss effect.
Generally speaking, the time is more than half an hour. After more than half an hour, the body began to adapt to this intensity. At this time, the body also began to mobilize fat, so as to achieve better weight loss effect. But short-term, high-intensity exercise types are not suitable for everyone, like people who don't like sports very much. This kind of exercise often leads to patients who can't persist because of too much exercise intensity and give up prematurely, thus failing to achieve the effect of losing weight.
The best time to lose weight by exercise is one hour after meals. Obese people consume 1000 calories per week on average, and lose 0.5- 1 kg per week. Every time you lose about one kilogram of weight, you need to consume 7000 kilocalories. For obese people, it is best to choose moderate-intensity activities or sports, but it also needs to be done step by step according to individual conditions.
You can choose some aerobic exercise, which can induce muscle metabolism. But it also depends on the type, intensity and duration of exercise. Dynamic exercise lasts only a few minutes, usually aerobic exercise. Long-term high-intensity dynamic exercise is anaerobic.