What exercise can you do to lose weight? Many girls exercise every day in order to get better. But many girls don't know what exercise can make them lose weight better. Here are some exercises you can do to lose weight. I hope it helps you!

What exercise can you do to lose weight 1 First of all, exercise 5-6 days a week to lose weight quickly.

Aerobic exercise can effectively burn fat, and muscle strength exercise can strengthen muscles, tighten lines and improve metabolism. The two complement each other.

If you want to lose weight, neither of these two sports can be neglected. But in the initial stage, aerobic exercise should be the main way to supplement muscle strength and reduce body fat. 1 and 2 months later, in order to prevent the basal metabolic rate from slowing down, slow down or stop losing weight, it is necessary to increase the time of muscle strength exercise to continue losing weight.

If you want to lose weight, you must exercise strictly for 3-5 days a week for 30-60 minutes each time, with aerobic and muscle strength alternating. Or exercise 3-5 days a week for 60-90 minutes each time. If you really can't spare 30-60 minutes a day, the piecemeal exercise method accumulated in stages is also possible. If this continues for 3 months, you will definitely lose weight!

Here's what you should do:

For example, instead of jogging for 30 minutes every day, you can walk 10 minutes in the morning or evening and climb the stairs or walk 10 minutes at noon to achieve the principle of "30 minutes every day".

2. Exercise in the morning is the best time to lose weight.

It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in one day follows the following pattern:

Your metabolism is at its lowest point before you wake up in the morning. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.

Both diet and exercise can change the speed of metabolism. If you exercise immediately after waking up, your metabolism will rise ahead of time and rise all day, consuming more calories.

Therefore, the real benefit of exercise is that besides burning calories during exercise, you can burn 180-400 calories more than usual within 6-8 hours after exercise.

If you can do five morning walks in 1 week, you can finish the distance of 4500m each time. In addition to consuming 250-400 calories during exercise, plus the "added value" of 180-400 calories after exercise, 1 month can reduce 1. 8 kg of fat, 1 year can be reduced by 2 1 kg.

In this 2 1 kg, what you lose is not water or muscle, but the fat you need to lose most!

Here's what you should do:

Arranging your own morning exercise can get twice the result with half the effort.

Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early after exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient!

Third, let the heart beat faster, but don't be too reluctant.

The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted.

For example, it won't take long to do 50 push-ups (as long as you finish them), but you will probably feel very tired!

But if you take a brisk walk instead (it seems to be slower than punching in before going to work) 10 minutes, you will feel relaxed and happy, and the calories you consume are 10 times that of push-ups!

Here's what you should do:

Choose the intensity of exercise that makes you a little breathless, but don't be too breathless and make you a little tired, but stick to it for more than 30 minutes.

You can also make intermittent adjustments. For example, in the middle 30 minutes, 10- 15 minutes, it feels a little hard to level 7, and it can be milder at other times.

Fourth, the exercise intensity is enough.

The intensity of aerobic exercise should be at least 60% of the maximum heart rate.

So, for example, if you go shopping in department stores on weekends, although your feet are sore and your legs are numb at the end of the day, the efficiency of burning fat is not as good as walking or stepping on a faster and stronger treadmill 1 hour.

People who want to lose weight should do at least 30 minutes of aerobic exercise with appropriate intensity, so as to burn more fat. In addition to losing weight, it can also increase cardiopulmonary function and softness.

Here's what you should do:

Remember to choose an exercise intensity, which can make you gasp a little, but not too much, which makes you feel a little tired, but you can still persist for more than 30 minutes.

Fifth, cross-training can burn fat quickly and lose weight with half the effort.

Most people know that if you want to lose fat quickly and healthily, you have to do aerobic exercise for 30-60 minutes! But not everyone can take time out to exercise every day.

Cross-training, which is very popular in recent years, stagger muscle strength and aerobic capacity, and the fat burning efficiency is at least 15% higher than that of simple aerobic capacity.

As long as you exercise less, you can still achieve good results, so that many busy modern people can easily exercise to lose weight.

Muscle strength training in cross-training can promote blood circulation and make blood flow smoother. In addition, the oxygen inhaled during aerobic exercise can improve the fat burning ability of muscles and double the slimming effect!

At the same time, cross-training is not only variable, but also muscle strength training can adjust the fatigue accumulated by aerobic exercise, reduce the accumulation of lactic acid and make the body feel lighter!

Here's what you should do:

Aerobic exercise with 1 minute muscle strength exercise every 5 minutes, so cross 6-7 rounds, about 30-60 minutes. For example, 5 minutes treadmill+1 minute silent exercise >: 5 minutes treadmill+1 minute silent exercise.

Sixth, the longer the exercise time, the higher the fat consumption rate.

Losing weight should be based on the principle of reducing the fat that makes you loose and affects your health. This is the real focus!

Studies have confirmed that if you just diet to lose weight, 30% of weight loss is due to muscle loss.

Theoretically, if you exercise regularly and have a healthy diet control, your fat consumption can reach 95%.

Exercise lasting 30-60 minutes, in which 50% of energy comes from fat consumption, is the best choice for beginners.

Advanced people may wish to exercise for 60-90 minutes, when the energy supplied by fat reaches 70-85%. Long-term excessive exercise for more than 90 minutes may make you tired, damage your blood or cause sports injury due to excessive free radicals.

Here's what you should do:

Exercise for 30-60 minutes, so that 50% of energy comes from fat consumption.

Seven, dieting slimming metabolism decline is more difficult to lose weight.

Dieting, the calorie intake is lower than the basal metabolic rate, which will cause muscle loss, even if it is thin, it will be loose! After a day of dieting, the body's metabolic rate will naturally drop 15-30%. Although you eat less, your body consumes less. This result will not only make it harder for you to lose weight, but also affect your health.

To make matters worse, the central nervous system will be stimulated, which will increase your appetite and make you eat more later. If you lose weight through a normal and balanced diet and exercise, you can avoid the problem of declining metabolism.

Here's what you should do:

With exercise, we should eat normally. We should never just pursue quick results, adopt a very low-calorie diet and do a lot of exercise.

Eight, after losing weight successfully, insist on exercising for three days a week.

Exercise is the most effective and lasting way to lose weight. Maintaining a healthy weight standard and decent appearance for a long time is a lifelong matter. Choosing exercise as the best way to lose weight is to make exercise a part of your daily life.

You have achieved the goal of losing weight, so don't put your sneakers together quickly! At this time, you should have fully realized that continuous exercise will make you happier and healthier!

Here's what you should do:

Exercise can be adjusted from 5-6 times a week to 3 times a week. In order to improve physical condition and maintain weight loss, continue to exercise.

9. Don't weigh yourself for the first two weeks after you start exercising.

You are not mistaken! Except for the original weight recorded on 1 day, when you start continuous exercise, please ignore the weight figures of the first 2 weeks!

Because, at the beginning of exercise, muscles increase day by day, but fat burns not so fast, and weight must rise rather than fall. If you use a body fat meter, you will see that ... although the weight has increased (or remained the same), the body fat has decreased day by day.

As long as you don't worry about eating and drinking because you did exercise, you will see good results in losing weight in 2-3 weeks!

X. Aerobic exercise can effectively burn fat.

Aerobic exercise is recognized by the medical community as the most effective way to burn fat. What is aerobic exercise?

As long as it is full-body and can exercise continuously, for example, walking, jogging, cycling, swimming, aerobic dance, roller skating, badminton, tennis, skipping rope and so on. As long as it lasts for more than 30 minutes, it is excellent aerobic exercise.

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!

Here's what you should do:

Prepare a pair of good sports shoes and sweat-absorbing and breathable clothes; At least 30-60 minutes of aerobic exercise can achieve the purpose of burning fat. Before and after exercise, you need to do warm-up and relaxation exercises for 3-5 minutes, such as walking and brisk jumping.

Eleven, muscle strength training to enhance the effect of body shaping.

Muscle strength training is simply an exercise method to increase the weight-bearing capacity of muscles, also known as anaerobic exercise or weight-bearing training. For example, dumbbells, elastic ropes, sit-ups, push-ups and traditional yoga are all muscle strength exercises.

Muscle strength exercise can build a lean body. If you don't want your metabolism to decline and it becomes more and more difficult to lose weight, you must do muscle strength exercise. Because muscle strength exercises help you exercise the muscles that are the main force to burn fat!

The body can only burn 4 calories per hour per 1kg of fat and 1kg of muscle, but it can burn 75- 125 calories per hour (depending on people, exercise intensity and time).

And muscles will make you look stronger, and the lines will be tighter and more elastic after losing weight.

If your weight loss exercise is mainly muscle exercise, the effect will be discounted, because muscle exercise can't continuously increase the oxygen intake of the body, and it can't burn fat!

Do not do aerobic, only do muscle strength (don't burn excess fat, but keep exercising muscles), which is likely to make your body look like streaky pork, and a layer of fat oil is mixed with lean meat, which is unhealthy!

Twelve, change the types of sports, enhance the fun.

Walking by jogging or treading on a treadmill, or deliberately tuning the treadmill to different frequency bands, increases the difficulty and challenge of exercise. "Changing different types of exercise" can also help you get rid of the boredom of doing the same exercise every day.

Not every kind of exercise can lose weight, and it is not good to sweat and pant like a cow. What are the most suitable for losing weight? We suggest the following exercises. On the following page, we will choose the easiest exercise and provide the prescription!

1, walk.

Although the calories consumed by walking are not too high, it is easy to continue because it is mild and simple and does not require special venues or equipment.

Step 2 ride a bike

Cycling is a mild aerobic exercise, which can effectively burn fat and exercise to the main muscle groups of the whole body. Moreover, whether riding a bicycle is fixed or moving, the calories consumed are similar, so you can choose it yourself.

3. Low impact aerobic dance

People who want to lose weight had better choose aerobic dance with low impact, because the strength and impact of aerobic dance with high impact are too great, and it is easy to cause injuries to lumbar vertebrae, knees and ankles.

Step 4 jog and climb stairs

Mildly obese people with good physical fitness or weight around the standard value 10% can try jogging and climbing stairs in advance. It is already very easy to do the above three kinds of exercises.

Exercise doesn't have to make you sweat all over. The most important thing is to persevere and integrate into your life, so it will be much easier and you will have no excuse to say no!

5. Climbing mountains, hiking and playing ball games

This kind of exercise requires a lot of exercise and is not easy to do every day.

Please note that if 1 week only does 1 time, the exercise is not enough, which is easy to cause sports injuries. It is best to cooperate with other types of sports on weekdays to increase sports richness and life fun.

Step 6 swim

Swimming can consume a lot of calories, but it will also increase the speed of gastric emptying.

Please be careful not to eat and drink after swimming, so as not to eat more food than the calories consumed by exercise and get fat instead.

7. Tai Ji Chuan, Yoga and Pilates.

It can adjust the weight and gradually tighten the body curve very gently.

Please note that if you expect to lose weight effectively and quickly, you may be disappointed! Burning a lot of fat can only be achieved by aerobic exercise.

What exercise can you do to lose weight? 2. Swimming.

Among all kinds of weight loss methods, the safest and most effective one is exercise. 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.

Second, jogging.

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.

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.

Third, variable speed operation.

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.

This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.

These exercises are the best exercise to burn fat. If you often choose this kind of exercise to exercise, then the effect of losing weight can achieve the best effect. If you lose weight, you must stick to it.

Only in this way can we achieve the goal of losing weight through exercise as soon as possible. If you want to lose weight, you have to adjust and improve your diet and eat more light but low-fat food.