Seven principles of exercise to lose weight
1, strength training is essential.
As far as reducing fat is concerned, the effect of aerobic dance jumping for an hour is not as good as that of weight training for half an hour. This is because the metabolic rate of muscle is relatively high.
Research by the Dallas Aerobic Research Association in the United States proves that? The basic calorie consumption of a pound of muscle to maintain activity every day is 30 to 50 calories, while the calorie consumption of fat is only 2 calories. ? Therefore, if you want your body to consume more calories by itself, you must increase the ratio of muscle to fat in your body.
Going to the gym twice a week to do weight training, or getting into the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-consumption of fat.
2. Segmented movement
Research shows that the same two-hour fitness exercise, once and three times in 40 minutes, consumes almost seven times as much fat as once and twice in 60 minutes.
Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, at which time the accumulated fat in the body will be quickly consumed. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.
3. Exercise for at least 20 minutes.
Although it is said to be a short-time segment repetition, the shortest time for each time cannot be less than 20 minutes. From the point of view of promoting health, a single exercise 10 minutes or more can achieve the effect of promoting health. However, from the point of view of reducing fat and consuming calories, the exercise consumption of only 10 minutes is very small, and the consumption is mainly glycogen.
The premise of using fat energy is to keep exercising for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, glycogen in muscle and liver is consumed, and fat can be used to a great extent.
4, the action should be concise and feasible
When a dieter can make up his mind, he needs a good exercise method, which is simple and effective. Basically, he doesn't have to study deliberately, such as how to exercise muscles and how to do movements. It's best to look at it first and then follow it. Because losing weight is a physical activity, not a technical activity, the action must be concise and easy to implement.
For example, we recommend six simple exercises: in-situ leg lifting, in-situ backward stepping+knee lifting, in-situ backward squatting+forward kicking, left and right squatting, supine at both ends, and butterfly swimming waist twisting.
5. Diversification of sports.
No matter how you lose weight, you will encounter a plateau at some point and you can't lose weight. This is because, after engaging in a certain exercise for 6~8 weeks, the human body can gradually adapt to this kind of exercise intensity, and the original exercise load does not stimulate the body obviously. Therefore, the intensity and time of exercise cannot be fixed, and the exercise load should be adjusted in time with the enhancement of exercise ability.
For example, weight loss, long-term aerobic exercise, you can choose jogging, dancing, swimming. On this basis, it is best to carry out strength training 2~3 times a week to increase muscle and basal metabolic rate in order to achieve better weight loss effect. In addition, high-intensity intermittent exercise, running and walking combination and other sports methods also have good results.
6. Develop good eating habits
After practicing and mastering the above good exercise methods, dieters should also pay attention to developing good eating habits. This is actually very simple. Three meals a day just need to control your dinner a little. Eat breakfast and lunch normally, try to control dinner, and the key point is not to be hungry or overeating.
7. Long-term persistence
You can't expect to lose weight by exercising, and you can't lose a catty or two every day. Even if you exercise to lose weight, it won't produce obvious results if you don't stick to it for a month.
Moreover, people who have just started exercising may find this phenomenon, that is, after starting regular exercise, they will suddenly gain a few kilograms, which is mainly caused by the energy distribution of the body. As a result, some people mistakenly think that exercise is getting fatter and fatter, so that they give up exercise.
In addition, it is generally believed that a healthy weight loss rate is about 5- 10% weight loss every March. If the weight loss rate exceeds 3 kg per week, it means that the body will be slightly or seriously damaged, and at this time, the resistance will decrease.
It is better to arrange exercise time in this way.
Suggestion 1: Use the time to get up in the morning to exercise.
If you are a person who likes sleeping late, then you should change it. There is really no lazy diet. Only hard work can be effective. Try to go to work by bike twenty minutes in advance every day, or climb the stairs after going downstairs to the company. The heat consumed by these exercises is objective.
Recommendation 2: Use the office spare time.
We are not robots, and no one will blame themselves for having a proper rest. After working for an hour or two, you can do squats and leg lifts intermittently, and your spare time is also good for losing weight.
Suggestion 3: Don't forget the time at night.
In the evening, I usually rest at home. At this time, after eating, it is best not to lie down and watch TV. Although many people have this habit, it is not too late to get rid of it. You can go out with your family and cultivate more feelings. You can also watch TV at home and help your family do housework at night, which can consume fat.
Taking time out to lose weight is what you should do when you lose weight. On the one hand, you want to lose weight, on the other hand, you say you have no time. There will always be a reasonable schedule. It will be better to master reasonable time and methods to exercise.