one, swimming to lose weight
In a variety of weight loss methods, the most safe and effective means of losing weight is exercise; and in a variety of sports, the most ideal weight loss exercise is swimming.
Swimming is an aerobic exercise consumes a lot of calories. This is because the heat transfer in water is 28 times that of air, and the calories consumed by a person staying in water for 8 minutes are the same as those consumed in air of the same temperature for 2 hours. So it has a better slimming effect.
Swimming is a very fast metabolic rate, 30 minutes can consume 1100 kilojoules of calories, and such a metabolic rate after you leave the water can be maintained for some time, so swimming is a very ideal way to lose weight. Swimming, the human body by the buoyancy of the water, hands and feet, the whole body of the joints, muscles evenly coordinated, all parts of the human body have been stretched, so that the shape of the body to become more proportional.
Two, jogging to lose weight
Simple and easy to run is known as the king of aerobic metabolism, and running in the jogging is known as fitness running. Jogging is simple, the amount of exercise is also very easy to adjust, the effect of slimming is even more significant.
In jogging, waist, back and limbs are in constant motion, in addition to effective fitness, but also burn fat, thereby reducing the storage of body fat, to achieve the effect of slimming. However, it should be noted that jogging should be supplemented with water in a timely manner. It is best to run 3-5000 meters per day, just run as normal, without running on the forefoot. After running to carry out muscle stretching action for about 15 minutes.
Jogging, for maintaining good heart function in middle-aged and elderly people, preventing the decline of lung tissue elasticity, preventing muscle atrophy, preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc., has a positive effect. At the same time can accelerate fat consumption to achieve rapid weight loss.
Three, jumping rope diet
The mention of jumping rope, many women are no strangers, but for jumping rope magical weight loss effect, not everyone has learned to grasp.
From the amount of exercise, jumping rope for 10 minutes, and jogging for 30 minutes or jumping aerobics 20 minutes of energy consumed by the equivalent. So, jumping rope is also a kind of aerobic exercise that can burn a lot of calories in a short period of time.
Given the unique health effects of rope skipping on women, fitness experts have designed a "rope skipping progressive program" specifically for female fitness users. When you first learn, only in place to jump for 1 minute, 3 days after you can jump for 3 minutes, 3 months after you can jump for 10 minutes, half a year after the daily implementation of the "series of jumps".
Four, climbing stairs to lose weight
Nowadays, people's living conditions are good, out of the car, upstairs by elevator, the amount of movement is very limited. If you can use more stairs to exercise in daily life, not only can prevent the occurrence of coronary heart disease, but also particularly conducive to weight loss.
Climbing the stairs for 30 minutes can consume 260 kilocalories, 10 times more than sitting, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters.
Five, yoga diet
Yoga not only fitness, slimming effect is also quite good. Yoga diet is different from aerobic exercise, it is under the premise of worship and cultivation, improve metabolism, so that the whole body blood circulation is accelerated, so as to change the proportion of fat and muscle in the body, reduce the size of fat cells, and burn excess fat. In addition, we also need to pay attention to some of the problems in the exercise, such as warming up, hydration, diet, so that the exercise with half the effort.
Warming up process should not be ignored
Before exercising, the warming up process should not be ignored and must be done adequately. Do a good job of warming up before exercise, can maximize the mobilization of the body's enthusiasm, but also mobilized the body's stored fat, so that it can be fully burned in the subsequent exercise process. Warm-up preparation is necessary before any exercise, including yoga and Pilates, which we consider to be more soothing fitness programs.
These methods are introduced in the hope that obese patients can slowly control their weight through their own willpower, so as to obtain a healthy body.