Suitable for weight loss exercise

Suitable for weight loss exercise, many people will do some appropriate exercise to ensure good health, now exercise has become the main method of weight loss, not exercise can lose weight, the main still need to choose the right method, understand the suitable for weight loss exercise, quickly move it!

1, rhythmic walking

Walking should not be from the shape into, but from the rhythm into the better. As long as people can master the simple secret and feel happy, they can continue for a long time.

In elementary school, running and walking exercises are held in conjunction with music. This is not just for special occasions such as sports events, but also for longer distances, when people naturally have songs in their heads! That's when people walk to the rhythm of the song. When the rhythm is there, you can walk steadily to the rhythm.

2, singing while walking

Walking, if you use a metronome, listen to the rhythm for a minute, and then walk with the rhythm for more than a minute, it will be more effective aerobic walking.

For example, a prescription for people with diabetes is to "walk at that tempo for one minute after a meal". The cadence selected is one where the intensity of the exercise corresponds to the maximum intake of oxygen, and is consistent with the basic breathing pattern of aerobic walking.

It is recommended that people who start to walk aerobically choose a song that suits them, a song for slow walking and a song for fast walking, and walk with the rhythm of the song, so that they can have a natural aerobic walking form, or they can put on headphones and listen to music while walking.

3, so that the body awake

In the morning, we all want to sleep a little more, but if you can get up early to walk, you will find that the brain is easy to wake up, and the whole body functions well.

In the morning, choosing a time when there are fewer pedestrians to walk can not only make the mood happy, but also help eliminate stress. The morning air is fresh and the scenery is very different from the usual, which helps to change your mind, and also improves the productivity of the day.

Aerobic walking in the morning is better before breakfast, and people who can't get up easily because of low blood pressure can gradually exercise their blood vessels and gradually get up and exercise naturally.

After exercise, the stomach and intestines and other organs are good, the body is ready to eat. And if you're hungry, you'll be able to eat a very good breakfast.

4, do not suddenly start to exercise

The morning is the most rigid muscle in the day. The brain is not yet fully awake and it is not good if you start walking suddenly. Be sure to do adequate preparatory exercises before you start.

After getting up, brush your teeth, wash your face, change your clothes, and slowly increase the amount of exercise to relax your body. Before you start walking, do stretching exercises and start at a slow pace.

Eliminate stress: Think about the amount of time you spend exercising, the amount of time you spend on public transportation, and the amount of time you spend feeling agitated because of traffic jams.

Sitting in a crowded car can be a real pain.

Stress builds up early in the morning, and it's time for an aerobic walk to get rid of it. What is the walking distance after leaving home? I believe there are many people who will immediately get into a car, so the walking distance is very short. But the distance from your house to the station can be considered as an aerobic walking distance.

5. Find a route that takes more than 10 minutes to walk

In order to walk aerobically while exercising, it's important to have the mindset that you want to walk. With that, it's easy to figure out how to walk for minutes, so that the minimum amount of oxygen can be absorbed into the body efficiently. For example, you can get off the bus one stop earlier than usual. If the previous stop is too short, get off two stops earlier and walk a bit.

The shoes you wear must also be careful to prepare `shoes' for walking, do not hold anything in your hands as much as possible, and walk with your arms swinging in a very energetic way!

Suitable for weight loss exercise 2

1, develop a regular exercise time

Whether you choose to exercise in the morning, noon, afternoon, evening, there is a scientific regular exercise time and exercise habits. Exercise time to choose the following points of attention: First, the morning exercise to pay attention to do not exercise on an empty stomach, the effect is very good, but harmful to the body; Second, the midday exercise to pay attention to 1-2 hours after the meal to carry out; Third, the afternoon exercise, if it is between 16:00-19:00, pay attention to replenish the appropriate carbohydrate; Fourth, if you choose to exercise in the evening, after the meal 1-2 hours to carry out. If you choose to exercise in the evening, do not carry out time after the meal more than 21:00, 1-2 hours after the meal, the movement is not too strenuous, so as not to affect your sleep.

2, the combination of anaerobic exercise and aerobic exercise

Aerobic exercise and anaerobic exercise are not opposing sports. However, these two exercises have different weight loss effects, but in order to get the best weight loss effect, you must carry out aerobic and anaerobic exercise at the same time. Aerobic exercise burns body fat and builds basic physical strength. Anaerobic exercise increases skin elasticity and strengthens muscles, making it an important focus for weight loss. In addition, anaerobic exercise can make our body into a non-fat body, is very helpful to lose weight exercise.

3. Warming up before exercise is very important

Warming up is a very important part of all kinds of exercise programs, in order to get the body into a state of motion, warming up can make the body's temperature rise gradually, strengthening the muscle power; improve the speed of blood delivery to the muscles and joints, which can help to make the blood increase the oxygen content; make cardiopulmonary function ready for exercise; and increase the speed of blood delivery to the muscles and joints, which can help to make the blood increase the oxygen content. Warm-up exercises should include some stretching exercises to stretch various muscle groups, especially the large muscles that are used in aerobic and muscle training programs. After a warm-up, the muscles will stretch better and avoid muscle fatigue and injuries such as sprains and muscle tears. Don't think of warm-ups as a waste of time or energy, and don't skip them even when you don't have enough time. Typically, a warm-up consists of rhythmic activities that gradually increase in intensity and are strong enough to cause light sweating. This is the result of completing the warm-up.

4, fat people need to protect the waist exercise

For fat people, due to the lumbar spine wrapped in thick fat, the adaptability will be poor. If a large number of sudden movement, will be in a short period of time to the "tired" waist increase excessive pressure, resulting in lumbar vertebrae can not withstand, may appear lumbar disc herniation and other symptoms. Fat people in particular should be careful to do stretching exercises, which can cause muscle damage in the lumbar region. In particular, the action of bending over and touching the toes is best avoided. Fat people should also be especially careful when doing strength training. For one thing, don't be reluctant to try too much weight, and secondly, make sure you have the right posture when exercising. When performing larger strength exercises, it is recommended to use a belt to immobilize the lumbar spine.

5, overloaded exercise is not desirable

Some people in order to speed up the speed of the beginning to increase the intensity of the exercise, which may not be good. In order to successfully lose weight, it is necessary to adjust the exercise time and exercise intensity appropriately according to your own health status, physical strength and exercise proficiency. Within the first few weeks of starting to exercise, beginners or people who have not exercised for a long time should relax their stiff muscles with simple exercises. In general, as long as you don't feel fatigued the next day, it's more appropriate.

6, each exercise time control in 60-90 minutes

Only in the free time to do 5-10 minutes of exercise, can bring results? Of course, this kind of exercise can also bring some weight loss effect, but in order to effectively eliminate fat, each time at least 40 minutes to 60 minutes of continuous exercise. During aerobic exercise, body fat is not burned until 20 minutes after the start of the exercise. When doing anaerobic plyometric exercises, it takes 20-40 minutes to complete the prescribed movements, so light exercise is not effective in burning body fat or building muscle endurance. For optimal weight loss, it's best to exercise 5 times a week for about an hour at a time.

7, choose your favorite sports to stick to it

Whenever you start a new exercise program, some people will ask, "Are these sports the best sports for weight loss?" In fact, these people have a higher probability of giving up exercise in the middle of the program. The weight loss effect of the exercise diet is slower than the diet diet, and if you only think about losing weight early, it is easy to get physically and mentally exhausted before you get the weight loss effect. In the process of exercise, enjoyment must be the first goal, so that it will be easier to adhere to the perfect weight loss results. And as you become more skillful and fond of the exercise, you will consciously find the shortcomings, so it is easier to get the weight loss effect.

8, do not forget to stretch the body after exercise

Stretching exercise before exercise can warm the body, and can relax the joints and muscles to prevent injury. After the slow movement can be organized around the accumulation of muscle fatigue material, stimulate the muscles of infrequent use. In addition, gentle exercise restores cardiorespiratory fitness and allows the body to move from a state of exercise to a state of daily living. In order to prevent injuries and improve the effectiveness of exercise, do not forget to warm up before exercising.

9, exercise weight loss need to adhere to the cycle of 3 months healthy and effective

If you want to lose weight through the exercise diet, at least to continue to exercise for about 3 months to have a slimming effect.