The first principle of exercise to lose weight: insist on aerobic exercise.

Reasonable diet and reasonable exercise will make the effect of losing weight more obvious, so you should act quickly!

Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is the best way to lose weight. There are three conditions for effective aerobic exercise: adequate oxygen participation; Most muscle groups in the whole body participate in sports; Keep it for 20 ~ 40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.

The second principle of exercise to lose weight: achieve moderate exercise intensity.

Exercise prescription to control obesity must reach a moderate intensity, too small will have no effect, too large will also endanger health. The intensity of self-test exercise can be determined by pulse (heart rate). The pulse immediately after exercise is 170 beats/min minus age (for example, at the age of 60, the pulse is 1 10 beats/min), indicating that the exercise intensity is appropriate. Below this value, the face does not change color and the heart does not jump, indicating insufficient exercise; If it exceeds this value, it means that the exercise intensity is too high.

The third principle of exercise to lose weight: consume at least 300 kilocalories each time.

The third principle of exercise to lose weight: consume at least 300 kilocalories each time.

This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320 ~ 400 calories per day until 640 calories per day is appropriate.

Principle 4: Make exercise prescriptions for different people.

Exercise prescription is best formulated by a professional weight loss institution. Through treadmill, power bike and other equipment, measure the level of aerobic exercise ability, and make a weight loss plan according to the obtained data and the physique of obese people. In the exercise control process of obese people, it is also necessary to constantly adjust the exercise prescription, so that you can neither exercise without a prescription nor use the prescription at the end.

What exercises do you do to lose weight in summer?

When exercising in summer, you should choose moderate and low-intensity sports, especially endurance sports, such as walking, jogging and gymnastics. On the one hand, it is beneficial to improve fat metabolism, on the other hand, it will not increase appetite. However, it is wrong to exercise excessively and think that you can lose weight quickly by sweating more in summer. You know, everything is overdone. If you rush, it will only make you lose more than you gain.

Weight loss exercise 1: swimming, mountain climbing, walking after meals,