In other words, what kind of exercise do you want to achieve if you want to exercise to lose weight and see the effect? Basically, you should exercise at least three or more times a week, and each time you exercise effectively for half an hour to 1 hour, so that the effect of exercise can be accumulated and gradually decreased. It is not enough to exercise once or twice a week, that is to say, if you only exercise on weekends, you will not see the effect of losing weight. Of course, there is no need to exercise every day. The longer you exercise, the better. It is enough to arrange exercise three to five times a week Have a good rest on days when you don't exercise. On the basis of ensuring the amount of exercise, it is more meaningful to explore ways to lose weight.
If you don't exercise much, you may never have heard of Pilates. This is a sport founded by German joseph hubertus pilates, and its origin can be traced back to 19 14. If you have seen Pilates training, it feels a bit like yoga, which has a good effect on burning fat and slimming. It can also train deep small muscle groups, improve posture and balance, and improve the control of the brain on the body and muscles. Of course, one of its characteristics is that it is easy to learn and is very suitable for practicing at home. Follow the related Pilates video teaching and practice by yourself.
Generally speaking, yoga is not a sport that consumes a lot of calories (generally yoga consumes about 150 kcal an hour), but it can really lose weight. First, it takes a long training time. Second, you can't eat for two to three hours before training, and you must be on an empty stomach during training, which is conducive to more efficient exercise and fat reduction. Of course, there are also some types of yoga movements that consume a lot of calories, and some yoga movements are as long as 1.5 to 2 hours at a time.
Yoga pays great attention to breathing and posture, and there are also some difficult and dangerous movements, but beginners can basically practice some basic yoga at home with video teaching.
The popularity of China people's fitness awareness may have started from aerobics at the earliest. Depending on the intensity of exercise, the energy consumed per hour can basically reach 300 to 600 kilocalories. Compared with running, it is suggested that bodybuilders at home should consider practicing aerobics more, because a good aerobics is arranged by senior fitness coaches or experts. After design and arrangement, we will carefully consider and arrange the aspects of heat consumption, action arrangement, rhythm control, intensity, interval and breathing. The quality and effect of exercise may be better than running around.
This is a popular sport in recent years. Wearing professional cycling clothes and riding hats, plus a beautiful professional sports bike, is very emotional. For people who are fatter or heavier, you can try this exercise, which has no shocking effect on knees and ankles. The energy consumption of an hour's exercise can also reach 500 to 600 kilocalories. But the disadvantage is that riding in the city is limited by traffic lights, which will affect the actual exercise intensity. At the same time, when riding in the car, when you are tired, you will slide involuntarily, and it is entirely up to you to ensure the strength. Unless you practice with the team, in order to keep up with the speed of the team, you are forced to maintain a certain intensity so that you will not fall behind.
Running is the first choice for most people to practice by themselves, but it is far from as simple as it seems. However, it is recommended to start with running to lose weight, but you must master the initial rhythm and intensity of exercise (running every day, long distance and high intensity at first is not advisable). Running at a speed of 8 kilometers per hour can also consume more than 500 kilocalories an hour. Another good way is to buy a pedal machine and put it at home. You can stand on it while watching TV. The effect will be very good, and there will be no impact on the joints.
Moderate and low intensity aerobic exercise helps to reduce fat. As a dieter, of course, you can try any exercise you like, but the most important thing is to stick to regular exercise for a long time, so as to really achieve the goal of losing weight.