The secret of success in losing weight through exercise is that everyone has had the experience of losing weight through exercise! With our attention to health, more and more people begin to exercise, but everyone's effect is different. Let's take a look at the secret of successful exercise to lose weight.
Tips for losing weight by exercise 1 Tips 1: Think about the "devil figure"
Trick: set a goal first-tighten your hips or lose 5 kilograms, and then imagine your body shape after successfully reaching the goal. This picture should keep shaking in your mind during the exercise. Don't set too perfect a goal for yourself, you are you, so that you can be confident and avoid frustration. If you want to lose weight before pregnancy, or to put on the clothes you liked two years ago again, you might as well stick the photos of "Looking Back to the Year" on the mirror, computer or refrigerator, so that the photos can be everywhere, always watching you and inspiring you to move towards new goals.
Remember the scene in "Slim Men and Women"? It's no use just looking at pictures of your slim figure. Quickly collect all the weight loss information around you. Come on, lose weight
Tip 2: Losing weight can't reduce "heart"
Trick: In order to meet the basic health requirements, you should walk 2-3 miles at a speed of15-20 minutes/mile, 3-4 times a week (the real experience of running away from MM). A better method is to do aerobic exercise 4-5 times a week (45 minutes for attention each time) and strength training 2-3 times (types of strength exercises). If you just start exercising, you should do what you can, even if you only exercise for 10 minutes every day, three times a week, and then gradually increase the intensity and frequency.
Tip 3: Plans are made by determination.
Trick: The exercise plan should be detailed and accurate. For example, don't just write "exercise on Monday", it's too general and rough. Instead, write "yoga training class, run for 45 minutes at a speed of 4 miles per hour on the treadmill and run for 30 minutes on the upper limbs".
Tip 4: Eat 2 hours before exercise.
Trick: Eat properly 1 ~ 2 hours before exercise, and get 627.8 ~ 1046 calories from carbohydrates and protein. It is recommended to eat in small portions: half an apple, 1 spoon peanut butter, and half a cup of juice.
Tip 5: Do you use a heart rate detector?
Trick: heart rate monitoring method-bring a heart rate detector and start exercising on a treadmill or treadmill. First, warm up for 5 minutes and check your heart rate, which is your basic heart rate. After that, start to increase the intensity of exercise, reach a slightly laborious but still comfortable intensity, and keep this intensity for 20 ~ 30 minutes.
Then, cool down at the walking speed or slow down the pedaling speed. At this time, check the heart rate detector to see how long it takes to return to the basal heart rate. Our aim is to monitor the time when the heart rhythm accelerated by continuous intensive exercise drops to the basal heart rhythm. Ideally, the decline time is less than 2 minutes, and the earlier the recovery time, the better.
Tip 6 Only one training method is not enough.
Many parts that need to be shaped, such as thighs, upper arms, back and so on. , is actually composed of groups of muscle groups. It is necessary to use several different exercise methods to deepen and stimulate each muscle group from all angles in order to achieve the exercise effect faster.
The secret of successful exercise weight loss 2 What are the skills of exercise weight loss?
1, the movement has relaxation.
When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect. It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.
2. Push hard with one leg when riding a bike.
When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.
3. Divide the movement time
Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.
Step 4 walk with load
Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture. To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg). If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.
Step 5 push-ups
Synchronous breathing method
Breathe every time you do an action, and breathing is done during the action.
1, the correct breathing method can help us do push-ups better, so we must learn the adjustment method of push-ups breathing. Breathe in when muscles contract hard, and exhale when stretching resumes. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and centrifugal contraction exercises.
2. Exhale when muscles contract hard and inhale when stretching resumes. Exhale quickly when muscles contract, and inhale slowly when muscles stretch.
These are two opposite ways of breathing. In the practice of the past decades. Many experts have discussed it. But these two breathing methods. Everyone has the same request, that is, to avoid holding your breath for a long time in the process of exertion.
Asynchronous respiration
Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise. One breath, multiple actions or one action, multiple breaths.
1, light weight, fast speed, using multiple actions in one breath, asynchronous breathing requires us to take a breath after several actions, which needs to be stipulated according to our physical fitness. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, when doing push-ups, parallel bars, arm flexion and extension, belly roll and other actions.
2. When it is extreme or heavy, use the second breathing method to breathe several times at a time. This breathing method is used to adjust your breathing when your load is heavy (more than 90% of the weight you can bear) or your body is close to fatigue, so that you can try to complete another action exercise. But which one is best for doing push-ups? It depends on your level!
If you choose to do only 4-6 powerful weight-bearing push-ups, you can use the second breathing method. If you can do more than 20 times, do push-ups quickly, and you can do multiple actions in one breath. If you want to slow down, you can use synchronous breathing. These methods can be changed with each other.
The best time to exercise to lose weight.
Exercise should also pay attention to the time schedule. For friends who want to lose weight, timely exercise can increase the effect of losing weight.
An hour in the morning is worth two in the evening.
"A year's plan lies in spring, and a day's plan lies in the morning." When we exercise in the morning, the calories we need are mainly consumed by the oxidation of excess fat in our body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.
Before and after meals is a good opportunity.
Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
Matters needing attention in exercise to lose weight
1, morning exercise is the best time to lose weight. It is best to exercise after eight o'clock. At this time, the sun is strong enough to sterilize, and the fog has dispersed. This time is most beneficial to human health.
2. How effective it is to make your heart beat faster, but don't be too reluctant to lose weight, has a lot to do with the length of your exercise. So it's best not to choose the kind of exercise that will make you exhausted.
3. Aerobic exercise can effectively burn fat. Aerobic exercise can increase the body's oxygen intake. Oxygen, like fuel, is an important angle for burning fat. Weight loss exercise must be aerobic, and the efficiency will be high!