What exercise can you do to lose weight effectively? It is believed that all girls want to have an S-shape. There are many ways to lose weight now, so what exercise can you do to lose weight effectively? The following is the relevant information I have compiled for your reference and use.

What exercise can you do to lose weight effectively? 1 1. Swimming to lose weight.

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.

In addition, swimming makes the body get full exercise. 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.

When jogging, the waist, back and limbs keep moving, which can not only effectively keep fit, but also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.

3, variable speed running to lose weight

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.

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.

Step 4 jump rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.

In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

Step 5 climb stairs to lose weight

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.

Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

Step 6 dance to lose weight

Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.

Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.

What exercise can you do to lose weight effectively? 2. Precautions for exercise to lose weight.

First, strength training must be done.

According to the survey, the effect of aerobic dance dancing for an hour is not as good as that of weight-bearing training for half an hour, which is mainly due to our high muscle metabolism rate. If you want your body to consume more calories, you must increase the ratio of fat to muscle in your body. We should set aside two days a week to go to the gym for weight training, or get into the habit of lifting dumbbells every day. This can make our bodies stronger and promote fat consumption better.

Second, keep the exercise time above 30 minutes.

From the health point of view, every exercise for more than ten minutes can achieve the effect of promoting health. But if you want to lose weight, ten minutes of exercise is very few, and only ten minutes of exercise consumes very few calories for us. So keep exercising for at least 30 minutes and keep your heart rate above 55%. This can consume glycogen in our muscles and liver, and make us consume a lot of fat.

Third, practice should be concise and feasible.

When you really make up your mind to lose weight, you need to find a suitable exercise method at this time. This exercise method should be simple and effective. Because losing weight is a physical activity, not a technical activity, it must be concise and easy to implement when choosing a weight loss exercise. If it is too difficult to lose weight, many people may not be able to stick to it. I recommend several simple weight-loss exercises, such as leg lifts, sit-ups, butterfly waist twisting and so on. You can consult fitness bloggers online about their exercise methods.

Fourth, sports should be diversified.

No matter which exercise we choose to lose weight, we will encounter a platform period after a certain period of time. Because if we engage in the same kind of exercise for a long time, our bodies will gradually adapt to this kind of exercise, and after adaptation, this kind of exercise will not bring much weight loss effect to our bodies. So when choosing sports, you should choose a variety of sports for yourself. On the basis of choosing exercise, carrying out strength training more than three times a week can improve our muscle metabolism rate and help us lose weight better.