We should know that losing weight through exercise is energy consumption, and fat is mobilized and consumed to achieve the effect of losing weight. We must control our intake. If a large amount of energy stored in the body is forcibly consumed within a certain range, the human body will have abnormal physiological dysfunction.
The speed of losing weight by exercise is almost 5- 10% weight every March. If the weight loss rate exceeds 3 kg per week, it means that the body is damaged to varying degrees, and social resistance will decline. If you want to lose weight, it is recommended to have a light diet and not eat spicy, greasy and irritating food. Eat more fruits and vegetables, be careful not to stay up late, have more rest and drink more water. Never smoke or drink.
First, warm up before exercise. Exercise to lose weight should be gradual, and you can't worry. Before doing exercise, we should do some warm-up exercises, such as leg press, tiptoe, sprint and so on. To exercise our muscles and prepare for exercise, so that we are not easy to get hurt during exercise, and at the same time, it can help us adjust our state and exercise better.
Second, the amount of exercise should not be too large. Some people think that the greater the intensity of exercise, the more sweating, and the better the weight loss effect. In fact, this idea is wrong. Exercise to lose weight and don't sweat. The amount of exercise should vary from person to person, and the principle of moderation should be grasped. The body needs a stage of adjustment, and slowly increase the amount of exercise, otherwise the body can't stand it.
Third, develop good breathing habits during exercise. Breathe through your nose during exercise and pay attention to the rhythm of breathing. Breathing should keep up with the rhythm of exercise, so that it won't be too uncomfortable when exercising.
Fourth, pay attention to hydration. When exercising, don't forget the importance of drinking water properly. You sweat when you exercise, and your body consumes a lot of energy. At this time, it is necessary to replenish water. Drink water in small sips, which can better replenish water to the body.
5. Keep exercising every day. Exercise to lose weight can't be successful in a day or two, and it needs perseverance. Find some time to exercise every day, form a good habit of exercising every day and stick to it for a long time. This kind of exercise is very effective for losing weight.
To sum up, I believe everyone has a better understanding of some precautions for exercise to lose weight. Exercise is a very good way to lose weight. Of course, in order to achieve lasting results, in addition to exercise, we should also make reasonable adjustments in diet. Exercise to lose weight is a matter of patience and perseverance. Only by persistence can we reap the joy of success.
First, the difference between losing weight and losing weight
Exercise to lose weight is one of the most popular ways to lose weight at present, but many people don't understand the precautions of exercise to lose weight, which will not only lead to physical injury during exercise, but even find that they have not lost weight after exercise for a while.
Under normal circumstances, insisting on exercise makes the body more symmetrical, mainly because the metabolic ability is enhanced, but the weight may not necessarily be reduced.
If you want to lose weight through exercise, you must first understand your own situation. If you have a lot of fat, you not only need to exercise to lose weight for a long time, but also understand the law of weight change, so that exercise can get twice the result with half the effort.
Second, avoid fasting exercise.
Many people have the habit of running in the morning. Basically, after getting up, they will go out to exercise after washing their faces and brushing their teeth. But I don't know, this time is the slowest time for the body's metabolism.
If you exercise for a long time, you will not only have a strong sense of hunger, but also the effect of consuming energy and fat is very general, so try not to exercise on an empty stomach, otherwise it will easily affect the weight loss effect.
Third, pay attention to exercise and diet.
The combination of exercise and diet can achieve the effect of losing weight, but because many people don't understand this aspect, they find themselves very hungry after exercise, so they will eat something casually to satisfy their hunger. I don't know. It's all wet.
Because there is a great demand for protein and carbohydrates after high-intensity exercise, you must eat more vegetables and fruits at this time to effectively achieve the goal of losing weight.
Fourth, avoid repetitive movements.
The so-called repeated exercise means that in the process of losing weight through exercise, the way of exercise is very simple, which will not only reduce the consumption of calories in the body, but also burn fat.
It's not that repeated exercise can make you slim down. Strictly speaking, targeted exercise can achieve effective weight loss.
Fifth, stay away from sports drinks.
Although sports drinks sound like drinks tailored for athletes, I don't know that these drinks are very high in calories. Although it will reduce the fatigue of the body after drinking, it is easy to accumulate a lot of calories in the body.
Therefore, drinking more mineral water or cold water after exercise is the best choice for exercise dieters.
Sixth, the intensity of exercise is too high.
Many people who want to lose weight through exercise hope to increase the amount of exercise, thinking that this will make the weight loss effect better.
There is a good saying: "Haste makes waste". If too much emphasis is placed on the amount of exercise, it will not only easily lead to physical injury, but also seriously affect the weight loss effect. Therefore, according to your actual situation, you can slim down your body as soon as possible.
1, exercise intensity should be controlled.
It is suggested that the exercise intensity selected for weight loss should be controlled at moderate intensity, that is, the heart rate should be maintained at 60% to 70% of the highest heart rate during exercise. The highest heart rate is calculated by subtracting the age of the exerciser from 220. If the intensity of exercise is too high, it will lead to the consumption of sugar, the ability of muscle to oxidize fat will become lower, the load will become smaller, and the body's calorie consumption will be insufficient, which will not achieve the slimming effect. Before moderate intensity exercise, we should also choose moderate and low intensity aerobic exercise according to the situation, and the exercise time can be controlled at about half an hour.
2. Eat something 90 minutes before exercise.
At this time, you can choose to eat food containing protein, such as eggs or cows.