Common ways include brisk walking, jogging, boating, mountain climbing and cycling. Generally speaking, the heart rate should reach 50%-60% of the maximum heart rate, and the exercise time should be 30-40 minutes. In the gym, it is advisable to sweat.
When the strength and body can adapt, increase the speed appropriately and consume more energy.
2. Strength training.
It is mainly to exercise the large muscle groups of trunk and limbs, and you can use your own weight to do sit-ups, squats, push-ups and so on. You can also exercise with equipment, such as dumbbells or tensioners. In order to burn fat, the muscle load during strength training should be 60% of the maximum muscle strength. 80%, repeated exercise 20? 30 times, and then increase your exercise every two or three weeks.
3. Ball games.
As an auxiliary way of exercise, ball games can exercise muscles, enhance physical fitness, and more importantly, they can continue to exercise, consume energy and lose weight. For everyone who wants to lose weight through exercise, the most painful thing is that they can't insist on single running and strength training for a long time. However, changeable and interesting group events such as ball games will prolong the exercise time. Common ball games include badminton, table tennis, tennis, volleyball, basketball and ballroom dancing. Doing this exercise once or twice a week can enhance self-confidence and keep your body from being stiff.
Weight loss exercise recommendation
1, swimming
Swimming is one of the most comfortable and effective ways to lose weight in summer, and it consumes considerable calories. For example, swimming in the disk can consume 470 kilocalories every 30 minutes. Swimming for half an hour every day, combined with proper diet control, can quickly lose the accumulated fat in the body.
Step 2 play squash
Playing squash consumes a lot of calories, and you can get a good slimming effect in a short time. Playing squash for 30 minutes every day can consume more than 450 kilocalories, which can effectively help to expel fat and waste toxins from the body.
Step 3 jump rope
Skipping rope is also an aerobic exercise, which burns fat very well. Skipping rope for 30 minutes can consume 440 kilocalories. It takes 7200 calories to lose 1 kg of fat, and skipping rope can lose 1 kg of fat in less than 5 hours.
Step 4 jog in the water
We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.
5. Play badminton
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal.
6. Play volleyball
Playing volleyball has a good effect on thin arms and legs, which can help to exercise upper arm strength and consume leg fat. Every 30 minutes of volleyball can also help you consume 160 kcal.
7. Play table tennis
Don't underestimate the action of playing table tennis. It can help you exercise your whole body muscles, burn fat effectively and improve your personal reaction ability. It can consume 130 kcal every 30 minutes.
8. Blow balloons
Everyone can blow balloons, but not everyone knows the magical slimming effect of blowing balloons. Blow 50 balloons at a time, and the effect of fat consumption is the same as running 10 minutes.