5 efficient ways to lose weight through exercise

1. Swimming to lose weight

Among various weight loss methods, the safest and most effective way to lose weight is exercise; Among various sports, the most ideal weight loss exercise is swimming.

Swimming is an aerobic exercise and consumes a lot of calories. This is because the heat conductivity in water is 28 times that of air. The heat consumed by a person staying in the water for 8 minutes is the same as the heat consumed by staying in air of the same temperature for 2 hours. So it has better slimming effect.

Human metabolism is very fast when swimming, and 1,100 kilojoules of heat can be consumed in 30 minutes. Moreover, this metabolic rate can be maintained for a period of time after you leave the water, so swimming is very ideal. Ways to lose weight. When swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical.

2. Jogging to lose weight

Simple and easy running is called the king of aerobic metabolism, and jogging during running is even called fitness running. Jogging movements are simple, the amount of exercise is easy to adjust, and the weight loss effect is even more significant.

During jogging, the waist, back and limbs are in constant motion. In addition to effective fitness, it can also burn fat, thereby reducing the storage of fat in the body and achieving a slimming effect. But it should be noted that you need to replenish water in time when jogging. It’s best to run 3-5,000 meters every day, just run normally without running on the balls of your feet. After running, you should stretch your muscles for about 15 minutes.

Jogging plays a positive role in maintaining good heart function in middle-aged and elderly people, preventing the elasticity of lung tissue from declining, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, it can accelerate fat consumption to achieve rapid weight loss.

3. Skipping Rope Weight Loss Method

Many women are familiar with skipping rope, but not everyone has learned to grasp the miraculous weight loss effect of skipping rope.

In terms of amount of exercise, skipping rope for 10 minutes consumes the same amount of energy as jogging for 30 minutes or doing aerobics for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short period of time.

In view of the unique health-care effects of rope skipping on women, fitness experts have designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you only jump in place for 1 minute. After 3 days, you can jump for 3 minutes continuously. After 3 months, you can jump for 10 minutes continuously. After half a year, you can perform "series jumps" every day.

4. Climbing stairs to lose weight

Nowadays, people’s living conditions have improved. They go out by car or go upstairs and take the elevator, and the amount of exercise is very limited. If you can make more use of climbing stairs for exercise in your daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to weight loss.

Climbing the stairs for 30 minutes can consume 260 kcal, which is 10 times more than sitting quietly, 4 times more than walking, 2.5 times more than swimming, and equivalent to jogging 800-1500 meters.

5. Yoga weight loss method

Yoga can not only keep fit, but also has a very good slimming effect. Yoga weight loss method is different from aerobic exercise. It improves metabolism and accelerates blood circulation throughout the body on the premise of respecting self-cultivation, thereby changing the proportion of fat and muscle in the human body, reducing the size of fat cells, and burning excess fat. In addition, we must also pay attention to some issues during exercise, such as warm-up, hydration, and diet, so as to make exercise more effective with half the effort.

The warm-up process cannot be ignored

Before exercising, the warm-up process cannot be ignored and must be done adequately. Warming up before exercise can maximize the body's enthusiasm, and at the same time mobilize the fat accumulated in the body so that it can be fully burned during subsequent exercise. Before any exercise, you must warm up and prepare, including yoga, Pilates and other fitness programs that we think are more soothing.

These methods are introduced in the hope that obese patients can slowly control their weight through their own willpower, thereby gaining a healthy body.