1, more than 30 minutes
The study found that the exercise time to produce fitness effect should not be less than 5 minutes. For healthy people, the effective exercise time every day is 30 to 60 minutes, moderate-intensity aerobic exercise needs to last for more than 30 minutes, and high-intensity exercise needs 20 to 25 minutes. For adults who need to control or lose weight, 60 minutes of aerobic exercise every day can be effective; If you do aerobic exercise for 90 minutes every day, you can reduce body fat. To be on the safe side, people who are not used to sports at ordinary times should try not to exercise for too long at first. They can start from half an hour every day and then gradually increase.
As for how long it takes to keep exercising to lose weight, it depends on everyone's practice content and diet. People with a large base can lose a few pounds a week. Some people just exercise and have no control over their diet. Even if you keep exercising every day, you can't lose weight.
Step 2 exercise to lose weight
1. Aerobic exercise combined with strength training
Strength training mainly consumes glycogen for energy supply. Aerobic exercise consumes sugar and fat as energy. Doing strength training for more than ten minutes before aerobic exercise consumes glycogen, which can accelerate the fat burning efficiency of aerobic exercise and achieve better weight loss effect. A study published by Beijing Institute of Sports Science shows that following the exercise sequence of strength training first and then aerobic exercise can make the weight loss effect of exercise double that of aerobic exercise alone.
2. Control diet after exercise
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.
3. Adjust the exercise plan in time.
Through exercise, we can improve people's metabolic ability and enhance their athletic ability. At this time, it is necessary to adjust the exercise plan in time, increase the amount of exercise, and further improve the metabolic ability. Sticking to the same amount of exercise for a long time can only control your weight, but it can't make you slim down.
3. Reasons for the rebound
The first is the wrong way to lose weight, which is to lose water instead of fat. As long as you stop taking medicine and replenish water, your weight will naturally rise again. This phenomenon is most common among people who take diarrhea slimming products. What's more, not only the weight loss effect will be wasted, but also it will cause great harm to the body, such as electrolyte disorder.
The second is that you haven't reached the weight loss cycle yet. Fat has memory, and it will resist external changes and try its best to develop into its original form. Some people have a little effect in the early stage of losing weight, thinking that they will stop losing weight when they reach the goal of losing weight, but they don't know that this is the key period to decide whether to lose weight successfully. Usually pay attention to the course of treatment for weight loss products or exercise weight loss. If the prescribed course of treatment is not reached, the fat will rebound and the efforts to lose weight will be in vain.
The third is the most common bad habits. I think I can lose weight once and for all, overeat, never exercise, and the absorbed energy cannot be consumed. How can I not get fat?