How to exercise to lose weight 1 1, swimming to lose weight
How to lose weight the fastest and most effective? Among all kinds of weight loss methods, exercise is the safest and most effective one. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
2, jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. Many mm who lose weight ask how to lose weight quickly and healthily. Jogging is the right choice!
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.
Although the material level has improved, we can't ignore our figure and health. We don't blindly pursue thinness or fatness or beauty. What suits us is the best. I suggest you go to the hospital for regular physical examination to see if you are overweight. At the same time, if you have the conditions, you can go to the gym and ask a professional fitness instructor for fitness methods.
aerobic exercise
Aerobic exercise and oxygen can fully ferment sugar and consume fat in the body, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It can improve health and reduce excess fat in the body. At the same time, it can also increase the content of serotonin in blood to normal level. Serotonin is a chemical component in the brain, which affects people's mood and personality. At the same time, low serotonin will increase the incidence of heart disease.
belly dance
If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you. Different from most people's imagination, belly dancing is not only as simple as twisting the belly, but also involves a lot of back flip and body stretching, and its fitness effect is similar to yoga.
Ride a bike
Cycling is the most enjoyable and comfortable exercise. Not only can it help you shape beautiful leg lines, but if you are used to cycling to work, it can also help you avoid traffic jams and go to work easily! Why are you hesitating? Ride a bike to lose weight!
How to exercise to lose weight 2 1, exercise in the morning
If you are used to getting up early, you can exercise in the morning. However, it should be noted that exercise after eating is not good for the stomach. It is not appropriate to exercise immediately after breakfast. In addition, your blood sugar is low when you get up in the morning, so you need to add some energy before exercise. So it is better to drink a cup of honey water or a piece of bread before going to exercise after getting up early. After exercise 1~ 1.5 hours, then have breakfast. If time is tight, you can eat a small amount of breakfast half an hour after exercise. At the same time, the time of adding meals in the morning can be advanced and the number can be increased.
2. Exercise at noon
Noon is not recommended exercise time. Because exercise can easily affect normal Chinese food at this time, and Chinese food is very important to lose weight.
If it is not easy to arrange exercise at other times, you can arrange lunch diet and exercise like this: two meals in the morning and afternoon will gain weight, while lunch will lose weight, mainly with a light diet. Do you still try to keep lunch and exercise time? Exercise for at least 2 hours after dinner, and add more energy 1 hour after exercise? The principle of.
Step 3 exercise at night
Evening is the most flexible time. If you can eat at around 6 pm, exercise at around 8: 30 pm is the best choice. It's too late to sleep easily.
Being able to exercise according to the above exercise method is helpful to lose weight and no longer obsess about obesity. With a perfect figure, people will become confident, so life and work will naturally become more relaxed and happy, and they can confidently wear their favorite clothes no matter what season.
Family exercise to lose weight
The easiest thing is to climb the stairs, or jump with your legs in place and jump rope. These exercises are very simple and effective. Note that each exercise lasts 30-40 minutes. You can also do anaerobic exercises, such as lifting dumbbells, mainly doing arm tightening exercises, 15-20/ group, three groups at a time; Sit-ups, 20/group, three groups each time; Hip lift, 20/group, three groups at a time. Without dumbbells, books at home or even a bottle of 1000 ml of pure water can be substituted. As long as you remember not to be lazy, persistence is victory.
Gym fitness
Many health data show that office workers, especially computer users, have obvious sub-health status and should be taken advantage of? Closed for 7 days? Take care of your mental and physical condition.
Experts suggest that you must stay away from desks and chairs and go to the gym to participate in appropriate equipment training. Don't think that equipment training is suitable for professionals when it comes to it. In fact, proper equipment training is very beneficial to the human spine, thoracic vertebrae and lumbar vertebrae, and it can also play a role in shaping the body and make people more upright. Of course, we must pay attention to professional fitness places and accept the guidance of professional fitness coaches, which is very important for people who are new to equipment training.
For women, yoga, Pilates (training suitable for women's core parts), Latin and ballet are the best choices. For men, equipment, BODYPUMP (similar to barbell training), free fighting, boxing and so on. It is the best exercise to make you more British and healthier.
Exercise weight loss schedule
Day 1: chest exercise, bench press exercise, 4 groups, 12/ group; Up-tilt bench press exercise, 4 groups, 12/ group; Sitting posture with chest, 4 groups, 12/ group; Aerobic for 30 minutes, such as treadmills and mountain climbers.
The second day: sitting posture pull-down exercise, 4 groups, 12/ group; Rowing in sitting position, 4 groups, 12/ group; Aerobic for 30 minutes, such as gliders and elliptical machines.
Day 3: Go hiking, ride a bike, swim and play ball games, and relax.
Day 4: Shoulder exercise, barbell pressing, 4 groups, 12/ group; Sitting dumbbell press, 4 groups, 12/ group; Dumbbell side lift, 4 groups, 12/ group; Aerobic for 30 minutes.
Day 5: Standing posture, bending arms down, 4 groups, 12/ group; Dumbbell flexion and extension, 4 groups, 12/ group, sitting posture bending, 4 groups, 12/ group; Dumbbell bending, 4 groups, 12/ group; Aerobic for 30 minutes
Day 6: Squat exercise, 4 groups, 12/ group; Inverted pedal exercise, 4 groups, 12/ group; Aerobic for 30 minutes
Day 7: Go hiking outdoors, relax and welcome work with a new attitude.
In fact, this weight loss exercise plan is aerobic exercise. The main purpose of aerobic exercise is to constantly speed up the heartbeat, that is, to raise the heart rate and exercise the heart. This is why aerobic exercise is also called cardiovascular exercise in the United States. In addition, aerobic exercise is also one of the important means to consume energy and excess fat in the body.