What kind of exercise is best for losing weight

1. Swimming

Swimming is a good way to lose weight. It is also a good whole-body exercise and is good for improving the heart and lungs. The function is very effective, but many people are not good at swimming, so they can use brisk walking in the swimming pool instead, which is very effective in increasing the heart rate. However, friends who can swim should also note that swimming is a way to lose weight. It is not a swimming competition. Don’t pursue speed. Just meet the heart rate requirements. At the same time, you must also pay attention to sufficient oxygen uptake.

2. Bicycles

Many gyms now have spinning bicycles. These bicycles are very suitable for aerobic training. However, the general cycling training rooms are too small. Many people used to train. , it is easy to lack oxygen in the room, although the gym is designed to increase the ambient temperature, causing athletes to sweat a lot to improve weight loss. But I’m all for giving up on health while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (but the speed is limited in the city and the environment is not very good).

3. Various aerobics

I do not recommend beginners or friends with poor physical condition to do aerobics to lose weight. It is too simple to meet the heart rate requirements. The more complex ones require high strength, flexibility, and flexibility of the body. Most people cannot do it at all. If the movements are not in place, it will have no effect and can easily cause injuries. Although there are various very attractive aerobics. , but I suggest that friends who do not have physical fitness conditions should not use aerobic operations as a way to lose weight.

4. Running (brisk walking)

Outdoor running will be limited by the environment. It is also good to choose a treadmill. Letting go of the hand holding the treadmill can increase 8's oxygen utilization and With a heart rate of 5, of course, you must first ensure balance before letting go of the handrails. Choosing a treadmill with a certain slope can improve the weight loss effect. Use the interval method on the treadmill, which means you can exercise at a high speed for a while and then switch to a lower speed circuit.

5. Skipping

Rope skipping is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise. It can be said to be high quality and low price. Skipping can Increasing the heart rate and respiratory rate within a few minutes can reduce weight in a short period of time. Professional boxers usually use rope skipping as the main part of aerobic fat loss before competition. It can also exercise the coordination and sensitivity of the whole body.

Related reading? Exercise weight loss plan

Exercise weight loss plan: Fat loss stage 1

Monday: The first day of HIIT fat burning initial stage

Tuesday: Tabata Abdominal Muscle Tear Beginner

Wednesday: Day 2 of HIIT Fat Burning Initial Stage

Thursday: Jog 3km

Friday: The third day of the early stage of HIIT fat burning

Saturday: tabata abdominal muscle tearer

Sunday: The fourth day of the early stage of HIIT fat burning

About HIIT training Several stages: (Related link: hiit fat loss fitness training plan) You can follow the exercises introduced here.

Phase 2 training can only be carried out after Phase 1 has been carried out for 4 weeks or can be completed easily. Losing weight is a relatively long process. During this period, you still need to eat properly (reduce the intake of white rice and flour, and refuse junk food). You may not see obvious results in the short term, but you need to persist.

In order to see the effect of losing weight in the short term, some friends work hard and diet, which will cause damage to their health. Remember, exercise should be moderate to lose weight, and more intensity is not always better.

Weight loss plan: Fat loss stage two

Monday: The first day of HIIT fat burning advancement

Tuesday: Jogging 5km

Wednesday: The second day of HIIT fat burning advancement

Thursday: Abdominal muscle tearer’s advanced mermaid line carving

Friday: The third day of HIIT fat burning advancement

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Saturday: Jogging 5km

Sunday: The fourth day of HIIT fat burning advancement

Phase two is slightly more difficult than phase one, but it is the right time to feel hard. This is when weight loss takes effect. It may be difficult to do a whole cycle, but you must persist~

Tips for exercise weight loss plan

1: Do a comprehensive warm-up before training every day. After training, Then choose the corresponding stretching training according to the exercise area.

2: Do not train within 2 hours before going to bed, and do not train on an empty stomach. (The main reason not to train before going to bed is to prevent the brain from being overly excited and affecting sleep; fasting mainly refers to every morning, after a night's rest, the energy in the body is almost exhausted, and the blood sugar concentration in the body is low. Exercise can easily cause hypoglycemia.)

3: Eat and exercise regardless of family. Girls must pay attention to a reasonable diet while maintaining exercise, so that the weight loss effect can be faster and more obvious ~

4: Your biggest enemy is Your laziness, overcome it, exercise and lose weight!