Every day, persevering in the gym, sweating, or silently insisting on the jogging track of the park, everyone expects the day of successful weight loss, but it is difficult to succeed only by trying hard and not paying attention to strategy. The following will introduce you to the common sense of effective exercise to lose weight, they will help you complete the weight loss business early !
Morning exercise is the best time to lose weight
The same is the 60 minutes of exercise, the best and most efficient time is in the morning. If you exercise immediately after waking up, the metabolism will rise early and rise in the whole day, consuming more calories. So the real benefit of exercise is that it can consume calories in addition to exercise. In the 6-8 hours after exercise , it can consume 180-400 cards more than usual .
5 recognized best aerobic exercise weight loss methods:
1 , swimming
Swimming is a good way to lose weight, it is also a good systemic exercise, and it is very effective for improving heart and lung function, but many people are not very likely to swim, then you can use it in the swimming pool to replace it, which is very effective in improving heart rate. it is good. However, friends who can swim also pay attention to swimming to lose weight, not swimming competition, do not pursue speed, reach the heart rate requirements, and must also pay attention to adequate oxygen uptake.
2 , bicycle
Many gyms now have spinning bikes. These bikes are designed for aerobic training, but the bicycle training rooms are too small. Many people used to have oxygen in the room when they were training. Although the gym is designed to increase the ambient temperature. , so that athletes sweat a lot to improve weight loss. But I am in favor of giving up healthy practices while losing weight. If you are riding a bicycle to lose weight, it is recommended to use a mountain bike ( just a limited speed in the city, the environment is not very good ) .
3 , all kinds of aerobics
I don't advocate that beginners or friends with poor physical condition can skip aerobics to lose weight. It is too simple to meet heart rate requirements. The more complex physical strength, flexibility, and flexibility requirements are high. No, if the action is not in place, it will have no effect, and it is easy to cause injury. Although there are various attractive aerobic exercises, I suggest that friends who do not have physical conditions should not use aerobic operation as a method of losing weight.
4 , running ( fast walking )
Outdoor running will be affected by environmental constraints, choose a treadmill is quite good, let go of the hand of the treadmill can help increase oxygen utilization rate of 8% and 5% of the heart, of course, we must first ensure the balance only under the premise of open arm, select A certain grade of treadmill can improve weight loss. Using the interval method on the treadmill, you can use a high-speed exercise for a while and then switch to a lower-speed cycle.
5 , skipping rope
The skipping rope is easy to learn, the equipment is simple, and it can be exercised in a small piece of open space. It is a very good aerobic exercise. It can be said that it is inexpensive, and the skipping rope can increase the heart rate and respiratory rate in a few minutes, and can reduce weight in a short time. Professional boxers usually skip the rope as the main content of aerobic fat loss before the game, but also can exercise the coordination and sensitivity of the whole body.
5-6 days per week to get thinner
Aerobic exercise can burn fat, strength exercise strengthens muscles, tightens lines, and promotes metabolism. The two complement each other.
Want to lose weight, these two kinds of sports can not be neglected. However, the initial stage should be based on aerobic exercise and muscle strength to reduce body fat. After 1 or 2 months, in order to prevent the basal metabolic rate from slowing down and slowing down or stagnation, it is necessary to increase the time of strength exercise to continue to lose weight.
To lose weight, be sure to strictly perform weekly exercise for 3-5 days 30-60 minutes for aerobic and alternating forces. Or exercise 3-5 days a week , 60-90 minutes per exercise . If it is really impossible to discharge 30-60 minutes per day , it is also possible to divide the cumulative piecemeal time movement method. It will last for 3 months and it will be beautiful !
3 days of exercise per week after successful weight loss
Even if you have achieved the goal of weight loss, don't rush to put your shoes on the shelf ! Turn the sport into a part of your daily life. Continuous exercise will not only help you maintain your weight, but also make you happier ! You can the one week exercise 5-6 times adjusted to 3 times a week, and then maintain weight loss.
Of course, no matter what kind of exercise to lose weight, you need to continue for more than 3 months to see the effect. Exercise is the most effective and long-lasting way to lose weight. It is a lifetime to maintain a healthy weight standard and a decent appearance. You may wish to refer to the recommendations of the above campaigns, they are really effective for weight loss, and most importantly, you will gain a happier and healthy self.
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