How to lose weight by exercising in early autumn? It is believed that it is what girls want to lose weight in an S-shaped figure, and exercising to lose weight is the greenest way to lose weight, which can consume excess fat in the body, promote metabolism and achieve the purpose of reducing fat and slimming. Let me share how to exercise to lose weight in early autumn.
How to exercise to lose weight in early autumn 1 1, running
Adapt to the crowd: almost everyone. Running is the best aerobic exercise in early autumn, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit. For middle-aged and elderly people, running can greatly reduce muscle atrophy and obesity caused by inactivity; Reduce the aging of cardiopulmonary function; It can lower cholesterol, reduce arteriosclerosis and help prolong life.
Technical points: Run for no less than 40 minutes each time and run no less than 3 times a week. The speed is mainly moderate or jogging. This kind of running is most helpful for losing weight and health. Of course, if you can use it with nutritious meals while doing sports such as running, you will get twice the result with half the effort. The world-famous Slim Beauty, Herbalife and Amway are all non-irritating and are the "Three Musketeers" in the field of healthy weight loss. Known as the "holy product of weight loss", the slim and nutritious weight loss method loses an average of 1kg per day. With its unique effect of improving easy-to-fat physique and firming skin, it has become a secret slimming weapon for Bingbing and Xiao S. Since its listing, it has been sought after by many stars and dieters, and it is worthy of being a slimming magic weapon.
Step 2 climb the mountain
The weather is getting colder in autumn, and the most suitable outdoor exercise in this windy season is mountain climbing. At this time, climbing the mountain can not only avoid the scorching sun in summer, but also enjoy the fun of sports in mild sunshine. Moreover, in the process of climbing the mountain, you can also breathe the fresh air on the mountain and stay away from the hustle and bustle of life, which is refreshing. It is worth mentioning that the most important thing about mountain climbing is that it can also help people lose weight and rebuild their slim figure.
Technical points: it is best to climb the mountain after 3 pm, and the climbing speed should be slow. When climbing a mountain, it is best to lean forward, swing your arms naturally, and land your feet on the ground, which can save about 1/3 of your physical strength. Zigzag can be adopted when going downhill, which can protect the knee joint from impact and save physical strength.
Step 3 play badminton
Cool autumn is the best time to play badminton. Compared with outdoor sports, this kind of indoor sports makes people feel very comfortable, but don't underestimate its sports effect, because playing badminton requires players to keep moving, jumping, turning around and swinging their feet. It is a kind of whole-body exercise, with a large amount of exercise and great consumption on the body. Taking 60kg weight as reference, playing badminton can consume 270 calories per hour. And playing badminton can make the muscles of the whole body get full exercise, so you can lose weight and shape.
Technical points: It is very important to prepare before exercise to avoid injury. Play badminton regularly, 3-5 times a week. Be sure to stick to it, or it will rebound. Play badminton for 2-3 hours at a time. Stick to it, don't rest for half an hour for five minutes.
Step 4 ride a bike
In this poetic autumn, isn't it the happiest thing to invite family members or a few friends to ride bicycles outdoors, with fallen leaves, while riding bicycles, chatting and losing weight? Of course, if you feel comfortable outdoors, you can use different intensities and rhythms, or do it on different terrains, such as changing the driving route and adding mountain climbing items, which can make your weight loss effect more remarkable.
Technical points: If you want to increase your muscles and strength, you can choose the posture of leaning forward as far as possible, which can reduce the movement resistance when pedaling quickly and exercise your muscle strength. If the purpose of exercise is to lose weight, you need to keep your arms straight, abdomen closed, your upper body leaning forward slightly, your head not leaning forward too much, your waist slightly bent, your shoulders relaxed, you don't bow your waist, and your legs are straight when pedaling. This is the best way to lose weight.
Step 5 swim
Swimming plays an important role in improving cardiovascular system. The stimulation of cold water can promote blood circulation through energy regulation and metabolism; In addition, water pressure also plays a special role in the heart and blood circulation. When swimming on the water, the water pressure on the body has reached 0.02kg/ c㎡ ㎡. When diving, with the increase of depth and the change of physical conditions, the pressure will increase, and the speed of swimming will also increase the pressure load. The muscle tissue of atrium and ventricle can be strengthened, the volume of heart cavity can be gradually increased, and the beating times of heart will be reduced. This can preserve the activity of the heart, improve the whole blood circulation system, increase the diastolic pressure, reduce the systolic pressure at rest, make the blood pressure value more favorable, and improve the vascular elasticity.
In swimming practice, the metabolic process and the saving of cardiovascular system work are inseparable from a large amount of oxygen supply. However, because water compresses the chest and abdomen, it is more difficult to inhale. Someone has done special experiments. When swimming, people's chest is under the pressure of 12 kg~ 15 kg of water, so in order to get enough oxygen for the body, the respiratory muscles must constantly overcome this pressure. In addition, when swimming, exhalation is generally done underwater, and the density of water is much higher than that of air, so it is necessary to use force to exhale, so that both inhalation and exhalation can increase the contraction force of respiratory muscles, thus enhancing the function of respiratory system and increasing vital capacity.
During swimming, skin blood vessels play an important role in regulating the body to ensure adequate temperature due to the stimulation of water temperature. The stimulation of cold water can make skin blood vessels contract and prevent energy from spreading outward. At the same time, the body will step up the production of energy, expand skin blood vessels and improve the blood supply of skin blood vessels, so that long-term exercise can strengthen the blood circulation of the skin.
How to lose weight by exercise in early autumn 2. Precautions for diet by exercise.
Campaign to avoid hunger.
Exercise on an empty stomach should be avoided to avoid being hungrier and taking more calories after exercise; In addition, after exercise, the blood is concentrated in the exercise site, and at this time, the gastrointestinal metabolism speed slows down and the absorption becomes better. It is recommended to eat at least 1-2 hours to avoid indigestion and obesity.
Drink less sports drinks after exercise.
Sports drinks are mainly composed of glucose, potassium ions, sodium ions and water. Modern people exercise less and have a serious obesity problem. Sports drinks are not recommended. In addition, most sports drinks on the market are added with sugar, which easily compromises the effect of consuming calories during exercise. It is best to drink boiled water and don't eat immediately after exercise, otherwise it will affect digestion and cause obesity. It is best to drink boiled water after exercise and add a little salt if necessary.
If you are hungry, you can eat some fruit.
If you are really hungry after exercise, you can eat fruit, because fruit is low in calories and can supplement sugar, water and potassium ions. Fruits with more water are better, such as watermelon, cantaloupe, orange, orange and so on. Don't eat dense, high-calorie fruits, such as bananas, and control the amount to 1~2 punches, or eat low-calorie snacks such as bean jelly and almond tofu.
Exercise vigorously and drink salt water.
If you are tired after strenuous exercise and have no appetite, you can skip sports drinks. You can add about half a teaspoon of salt to 600cc of boiling water, and you can also achieve the effect of supplementing the electrolyte lost by your body. If you want to improve the taste and antioxidant capacity, you can also squeeze 1/4 lemon juice, which can help digestion, decompose toxins in the body and help detoxification.
Fever and diarrhea can supplement sports drinks.
Fever and diarrhea are easy to lack water and have a bad appetite. You can buy sports drinks or electrolyte supplements, but this can only be alleviated, not treated, and you need to see a doctor if you are sick. Most sports drinks have high sugar content, which can be diluted by adding boiling water in the ratio of 1: 1.