Exercise is aerobic exercise, which can help burn fat and improve the body's metabolism. If you want to lose weight, remember to do more outdoor fitness exercise. The most effective exercise for weight loss is aerobic exercise, especially more energy-consuming sports, such as jogging, hiking, brisk walking, ball games, swimming, etc., each exercise is best to continue to do, do not stop in the middle of the
, and each exercise to consume calories up to 300 kcal, usually this amount of exercise will cause the heart to beat faster, or the degree of sweating sports will increase the human metabolic rate, but the effect is only two days at most, so the movement of the human body will not be able to achieve the desired result. The effect is only two days at most, so the most important thing is to be consistent, if you can't do it every day, at least once every two days. For an extremely fat people, even walking may be a great burden
So when choosing the type of exercise, to be able to do, or to the body can load the main, gradually increase the amount of exercise, so as to avoid the heart and lungs can not be loaded, or muscle joints injured!
Sports to lose weight small secret recipe for some of the items at home can be used as sports equipment for training, such as two small stools on the ground, you can do push-ups; lying on the bed, chest holding two watermelon, sit-ups can be carried out for training; if the men have a beer belly, can be carried out every day for 30 minutes of aerobic training, and then carry out abdominal training, for example, can be done to do push-ups
Exercise weight loss tips
The first move, exercise weight loss in persistence. To have the mindset and spirit of perseverance;
The second move, a glass of water before and after exercise. Morning or evening (scientific analysis, evening exercise is more scientific and effective) before exercise, drink a glass of water;
The third move, exercise to have regularity. The regularity here does not refer to the time of the movement, but to the item of the movement. This is based on their own conditions and circumstances to plan and constantly summarize the perfect.
If the basal metabolism raised by exercise, plus the total value of consumption consumed by the behavior before exercise is slightly less than the usual habitual dietary intake. Then there is the phenomenon of rebound. This is what personal trainers usually call rebound points.
Swimming
Data shows that the heat transfer coefficient of water is 26 times greater than air,
Skipping rope to lose weight
If in the same temperature of the water than in the air to accelerate the dissipation of heat by more than 20 times, effectively consume the human heat. Tests show that: if you swim 100 meters in the water, consume 100 kilocalories of heat energy, equivalent to 400 meters of land running, or cycling 1000 meters, or skating 15 00 meters. In addition, "because of the action of water waves, constantly rubbing the human epidermis, so that the skin can be relaxed and
rest, so often swim in the swimmer, all have a smooth, soft skin".
Climbing
Climbing the mountain in summer has a remarkable effect on weight loss. If you climb a mountain in hot weather, your physical exertion will increase by 20-30%. The best way to eliminate fat is "aerobic exercise", climbing is the best aerobic exercise. Every time you climb the mountain ready to rest, take the table test: 120 heartbeats per minute, can last 10 minutes, indicating that the amount of exercise to achieve the effect of burning fat.
Walking
Suitable for all kinds of people: sword playing, gun dancing, playing tai chi, jumping Mulan fan; this side of the folk dance, the other side of the social dance. The left side of the opera, the right side of the singing, participate in which are better than at home to sleep. Other weight loss aids include: eating more vegetables and fruits, and eating fewer staple sweets. However, after all that, the most important thing is to "stick to it".
Walking
The following is a list of exercises that can burn up to 300 kilocalories:
Jogging for 30 to 50 minutes. It is important to keep going for more than 30 minutes, because after 30 minutes the body's energy gradually begins to burn fat from the consumption of sugar (blood sugar, glycogen, etc.)
Bicycling 1 hour to 75 minutes.
Walking for 1 hour to 1.5 hours.
Swimming for 30 to 40 minutes.
Playing tennis 45 minutes to 1 hour.
Jump rope 30 to 40 minutes.
Fitness running
Fitness running because it does not need special exercise equipment, very popular for the elderly. Domestic and foreign widely carried out fitness running, generally of moderate intensity, suitable for middle-aged and elderly health and have a better exercise base of obesity. The intensity of the exercise is greater than walking, and the amount of exercise can be determined by the participants' physical condition, the speed can be fast or slow, and the distance can be long or short.
Gymnastics
Mainly for the trunk and limbs of the large muscle groups, focusing on abdominal muscle exercise. The exercise method is commonly used in the following kinds.
1⒈ flexion and extension of the lower limbs Movement Preparatory posture: supine position, arms straight on both sides of the body, legs straight. Exercise movements: ① flexion of the left hip, knee joints, as much as possible with the force to make the knee close to the abdomen. ② straighten the left lower limb to restore the ready position. ③～④Flex the right lower limb according to the above method. The right and left lower limbs alternately repeat each 6 to 8 times.
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The amount of exercise can be gradual exercise: running, tennis, swimming, jumping rope